Gymnastic Strength Re-Test (8/31) AMRAP 3: Strict HSPU / Z-Press Rest 3 minutes AMRAP 3: Kipping HSPU / Hand-Release Push Ups Sub in Z-Press if cannot perform with 2 or less mats. Gymnastics: Strict HSPU must be done with no… Read more »
Strength: 1RM Thruster (Re-Test from 8/30), followed by 2×3 at 75% Retest from 8/30/21 15 minutes to find 1RM We’re pushing our comfort zone out a little with finding a 1RM thruster. Afterwards, we’ll drop to 75% and perform 3… Read more »
Strength – Close Grip Bench Press 4×5 Going heavier today on the close grip bench press. We want our hand position to be somewhere inside our shoulders to emphasize the triceps, keeping elbows tucked in to our body as we… Read more »
Hero WOD: “Roy” 5 Rounds for Time 15 Deadlifts 225/155 20 Box Jumps 24/20″ 25 Pull Ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations… Read more »
Conditioning- For Time: (Teams of 2, 45 min cap) 1000m row 50 Alt. DB Snatches 50/35 30 HSPU 15 Burpee to 6″ Target 800m Row 40 Alt. DB Snatches 50/35 24 HSPU 12 Burpee to 6″ Target 600m Row 30… Read more »
Strength: 4 sets of 3 Strict Press, 3 Push Press, 3 Push Jerk (all sets at 80-90% of 1RM Strict Press) Starting off with a heavy 3 strict press to pre-fatigue, then transitioning to 3 push press and finally 3… Read more »
Veteran’s Day Hero WOD: Loredo – 6 Rounds for Time 24 Air Squats 24 Push Ups 24 Walking Lunges 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment,… Read more »
Strength: Back Squat 4×5 @ 80% 1RM Strength: All sets should be done at 80% today, no building unless someone does not know their 1RM and are finding that ‘sweet spot’ of 5 challenging, but manageable reps. Conditioning: Complete as… Read more »
Strength: Behind The Neck Snatch Grip Push Press 4×8 Conditioning: 4 Rounds for time (20 min cap) – 400m run, 10 Single Arm DB Push Press (right) 50/35, 10 Single Arm DB Push Press (left) 50/35, 10 Ring Dips. Workout… Read more »
WOD: For Time: 20 min cap20/15 Cal Row10 Hang P. Snatch 115/8520/15 Cal Row9 Hang P. Snatch 115/8520/15 Cal Row8 Hang P. Snatch 115/8520/15 Cal Row7 Hang P. Snatch 115/8520/15 Cal Row6 Hang P. Snatch 115/8520/15 Cal Row5 Hang P…. Read more »
Come and join us for Open Gym from 1000-1200!
