Strength: Behind the neck snatch grip push press w/ 5 sec. pause @ top of each rep. 4X3 WOD: 3RFT30 DU20 Alt DB Snatch 50/3510 TTB5 Strict Pull Ups
Workout of the Day
Skill: Handstand PracticeBeginner – complete 15 wall kick ups with good form and 10 wall walksIntermediate – Complete 5 30s wall facing HS holds and 5 wall facing holds alternating pulling one foot off at a time to feel balance… Read more »
Strength: Alt EMOM 14 Even: 2 Squat Cleans & 1 Jerk Odd: 20 sit ups WOD: AMRAP 12 200m Run 50′ Dual KB OH Walk (35/26) 10 Push Ups 50′ Dual KB Front Rack Walk 250m Row 50′ Dual KB… Read more »
Strength: Build to a 3RM Back Squat WOD: AMRAP 93 Goblet Squats 53/353 Hang P. Snatch 75/556,6 9,9 ect..
HERO WOD: Badger3 RFT30 Squat Cleans 95/6530 Pull Ups800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
PARTNER WOD: Teams of 2:Buy in – 40 Thrusters 115/758RFT15 Wall Ball12 Push Ups9 TTB6 clean 115/753 S2O 115/75Cash out 2k row
Strength: Barbell Romanian Deadlifts (“Straigh leg”) 4×6 For Time:10 Squat Cleans 205/145200m run8 Squat Cleans200m run6 Squat Cleans 200m run4 squat Cleans200m run2 Squat Cleans200m run
EMOM 105 Power Cleans (touch-n-go) AMRAP 1112 KBS 53/3512 Hang P. Clean 95/6512 Push Press 95/65
Strength: Push Jerk 5×5 with 30s rest between sets WOD: Rowing Sprint Intervals6 Rounds250m Row Sprint1 minute rest
WOD: 100 Back Squats for time 185/135Every break in reps is a 200m run CORE: Accumulate 30 Strict Toe-to-Bar/Hanging leg raises or knee raises
ANNOUNCEMENT: there will only be a 9:30am class today due to Presidents’ Day
1 DB Complex 40/25
3 KBS 53/35
2, 4, 6
3, 6, 9
4, 8, 12 etc.
1 Left Leg DB Lunge (Forward or backward)
1 Right Leg DB Lunge
1 DB Thruster
Complete one full DB complex then start over at the lunges for each consecutive rep
20 DU / 30 SU
Alt. DB snatch (in multiples of 2) 50/35
Double Unders stay the same each round with DB Snatch increasing by 2 each minute until you cannot complete both the double unders and snatches in the alotted minute