Deload week. Back squats 4×10 at 6o percent Then metcon monday- 10-20-30-40-50 double unders, 7 minute cap Start with 10 unbroken. Can’t go to 20 until you do 10 unbroken…. do your 20 unbroken stop and move onto 30…. and so on. WOD 2- 7 minutes of burpees- every minute on the minute run 100m...Read More
Sunday Funday- Teams of 2 Wod 1- warm up wod- teams of 2 3 minutes amrap- Max reps of thrusters 95/65 4 minute break- write your number of reps down- for every rep completed you can take 1 second off your wod 2 time- ——-THEN———- 100 DU 80 KBs (53/40) 70 Wallball (20/14) 60...Read More
Strength Front squats, No percentages today. Heavy 5’s, go by feel….. same weight each set once you are warmed up. 5,5,5,5,5 Wod- 13 minutes Front squat Pull ups Ladder format. 1,1,2,2,3,3,4,4,and on and on and on.. *****Run 100 meters between every round****** Don’t forget about our beach weekend!! May 20 & 21 beach wods!!...Read More
Strength- Strict Press 5,5,3,3,1 Take 10 minutes to warm up for snatches in the wod Wod 5 Rounds 9 full snatches 20 Double unders (60 singles)Read More
Strength- Deadlifts 5,5,3,3,1+ 70%,75%,80%,85%,95% Wod- 21 Deadlifts 225/155 Run 800M 15 Deadlifts Run 600m (end of the sidewalk where the sidewalk meets Byrd Street 9 Deadlifts Run 400MRead More
Warm up. 10 minutes of double under practice Strength 10 minute emom. Everyone starts together. 2 full snatches…Or 2 power of you’re new. WOD. 13 minute ladder. Thrusters 95/65 Burpees 1,1,2,2,3,3,4,4,5,5….. And on and on.Read More
Strength Back Squats- Warm up properly please 5,5,5,3,1+ (base these percentage off of 90 percent of your one rep max) 60%.70%,%75,85%,95% Wod 3 rds 30 Cal. Row (or 23/20 cal bike or 600m run) 15 Power Cleans (185/125) Read More
Strength, Bench press 3,3,3,3,3+ WOD wars competitors practice your wod wars skills, mobilize, or row/bike slow pace WOD 5 rounds 14 KB swings 55/35 7 burpees over the box Run 200 Read More
