Saturday, 04-02-2016
4 person teams x2 relay: Row 150m/130m (tag teammate, must reset monitor) 1 rope climb 1 C&J @ 205/135 (scale as needed but make it f’ing heavy) then… Prowlers from corner to mailbox 1 teammate must be on prowler at all times at mailbox, all teammates working simultaneously: Each teammate does 50 pushups Each teammate […]
Thursday, 03-31-2016
Warm up: 5 rounds for quality 200 m row 20 abs Skill Muscle up or handstand/handstand push up progressions Wod 40-30-20-10 Cal Row Russian Kb Swings RTG( 70/55 ) RX(55/35) Cash out barbell smash/rollout (quads, calves, forearms)
Saturday, 03-26-2016
Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use […]
Thursday, 03-24-2016
EMOTM 15 Minutes Minute 1 – 8 Pistols Minute 2 – 3 Muscle Ups Minute 3 – 5 Handstand Push Ups Repeat WOD. For Time 60 Kettlebell Swings 53/35 50 Box Jumps 24/20 40 Push-ups 30 Front Squats 20 Burpees 10 Press L1 95/65 L2 115/85 L3 135/95
Wednesday, 03-23-2016
Strength Back Squat 6×3 50%, 60%, 70%, 80%, 85%, 90% WOD. 4 rounds for time 10 Power Snatch (115/80) (135/95) 10 Reverse Burpees 30 Double Unders
Monday, 03-21-2016
Strength Barbell Warm-up Clean & Jerk Complex (EMOM 15) 1 Power Clean – 1 Hang Squat Clean – 1 Push Press – 1 Jerk (Split or Push) Conditioning Run – Rope 5 rounds for time of: Run 400 meters 2 rope climbs RTG = Legless Rope Climbs
Thursday, 03-17-2016
Skill Kettlebell Snatch Technique WOD. 5 Rounds for Time: 30 Double-Unders 20 Alternating Kettlebell Snatches 10 jumping air squats Cash Out Tabata Abs, Hollow Rocks, Walking Planks, Flutter Kicks, Bicycles (2 Rounds each)
Tuesday, 03-15-2016
Group Warm up WOD. For time (40 minute cap) 50 Calorie Row 25 Lateral Barbell Burpees 25 Deads, 185/125 50 Wall Balls, 20/14 5 Rope CLimbs 50 Wall Balls, 20/14 25 Deads, 185/125 25 Lateral Barbell Burpees 50 Calorie Row
Saturday, 03-12-2016
Teams of Two 10 Minute HASP Establish Team 1 Rep Max Hang Thruster 5 Minute Rest For Time 50 Burpee Buy in (Each Partner does 50) You go I go on all Movements except for Runs 400M Run 75 Russian Swings 70/53 400M Run 75 Overhead Squats 95/65 400M Run 75 Push-ups 400M Run 75 […]
Wednesday, 03-09-2016
Barbell Warmup Strength: Snatch (power or squat) *20 min to find 1RM. WOD: 3 RFT… – 15 Power Snatch (95/65) – 30 Sit-ups – 60 Double Unders (1:1 SU’s)
