Teams of 2 ( 35 min cap)10 rounds for time: 12 deadlifts 255/17524 wall balls 20/14 | 14/10 | 10/648 DUs/96 SU note: Looking for a moderate weight on the barbell, something that we could do 6 unbroken fairly easily…. Read more »
21.3 and 21.4 For time (15 minute cap) 15 front squats 95/65 | 65/45 30 toes-to-bars | hanging knee raise 15 thrusters 95/65 | 65/45 Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups | pull… Read more »
Pressing Complex: in 15 minutes: Minute 0-7, build to a heavy strict press Minute 7-12, build to a heavy push press Minute 12-15, build to a heavy push jerk Strength – we’ll be doing a running clock with a limited… Read more »
For Time: 30 min cap 30 Deadlift 185/135 l 155/105 l 115/85 50 Med Ball Cleans 20/14 | 14/10 | 10/6 10 Rope Climbs | 30 Rope Pulls | Bodyweight inverted row on barbell 50 medballs cleans 20/14 | 14/10… Read more »
Superset: Bent Over Barbell Row (clean grip) 4×8 Alternating DB Bicep Curl – 4×16 (8/side) Rest 90s Supersetting two pulling movements, as our biceps and grip fatigue really focusing on pulling that row with your elbows and in turn, your… Read more »
Behind the neck snatch grip push press w/ 3 sec. pause @ top of each rep. 4X5 Target %% is 70-80% of power snatch Working on stability in that overhead snatch position, as well as a strong hip drive and… Read more »
Come and join us for open gym from 1000-1200!
Valentine’s Day Partner WOD 3RFT (40 min cap) 400m run (together) 30 Burpee over partner | burpee to target | Burpee 30 Synchro Dual KB Deadlifts 53/35 | 35/26 | 26/18 30 Hand-held* synchro DB box step ups 35/20 |… Read more »
17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 50/35 | 35/20 16 toes-to-bars | knee raises 8 power cleans 50/35 | 35/20 Then, 2 rounds of: 50-ft. weighted… Read more »
4 Supersets: A) 8 Back Squats @ 60% 1RM B) 12 Dual DB RDLs Rest 90s-2minutes Strength – Pairing our squats with some posterior accessory, so weight on the squats should be a little lighter and you should have a… Read more »
