The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner (we’ll us the old 800 mark) straight into Grace 30 Clean and Jerks for time split how you want -then- Helen, 3 rounds (split the work evenly but run together) 400...Read More
8am Endurance teams of 4 waterfall10 rounds each, 1 minute each stationBikeSkiRow BurpeeRest9am- We will posting 2 of the wod wars wods so get your teams here to practice. Warm up, yes a saturday warm up3 Rounds10 hang snatches- (empty bar or add weight each round if you want)10 front squats10 Hand cleansWod 1- Teams...Read More
20 Lunge and Reach20 Box Step Ups-Then-AMRAP 6 MinutesRun 100m10 Wall BallsRun 100m 10 push upsStrengthBench Press 4 sets of 8, builing to close to an 8 rep maxWod 5 RoundsRun 400m20 wall balls 20/14Read More
1:00 Banded Pull Apart (Palms up and down)1:00 each leg, roll out calves -Then-Every Minute for 9 Minutes (3 sets each)1: Max Double Unders/Practice2: Handstand/Handstand Walk Practice 3: 10 Air Squats + Squat Hold on last repStrengthEvery Minutes for 8 Minutes3 Power Cleans, starting at 60% of 1RM and building Athletes may go touch and...Read More
:30 Dead Hang1:00 PVC PassThroughs1:00 Banded Air Squats-Then-AMRAP 5 Minutes10 Empty Bar Front Squats10 Empty Bar Hang Power Snatches10/7 Calorie Bike 10 Hanging Knee RaisesEvery 2 Minutes for 16 Minutes2 Pause Front Squats Build in weight across sets. Last 3 sets should be AHAP4 rounds for time20 Alt Db snatches 50/3515 Toes to bar or...Read More
2:00 pigeon stretch / Side-Then-2 Rounds10 Gymnastics Kips12 Burpees 14 Jumping LungesStrength Push Press 10-8-6-4-2*Between sets (including after the 2) perform 5 Chest to bar pull ups, or chin above bar pull upsWod6 Rounds100′ Walking LungeMax Burpees to target in 1:00 (time your own 1 minute)Rest 1:00 Score is total burpees Feel: Cardio Pacing: Reach...Read More
2 Minutes of Glute Activation Steps*Every :30 perform 4 Air SquatsThenEMOM 6:00 (:30 of work)Row Calories Inchworms + Push UpsStrengthFind a 1RM Deadlift This is your High CNS (central nervous system) test for the upcoming phase. The goal with the upcoming deadlift phase will be to pull today’s 1RM for a new 3RM in 6...Read More
Team “fight gone really bad”Have all equipment ready by 9:15- This is going to take a little planning, Start at different stations so we are spread out.Split work however you want 3 Rounds- 2 minutes per station- Max reps at each station, split work however you want. Clock doesn’t stop, switch to next station fast....Read More
You can practice Wod Wars on the weekends, be aware of whats going on around you. its a big enough gym where nobody should be walking through someone else’s workout area. Something a little different today, but we are going to have to start fast so DONT BE LATETeams of 3… Every team pick 2...Read More
