4 Supersets 6-8 Bent Over Barbell Rows Max Effort Strict Pull Ups Rest 90s Strength – Bent over barbell rows should be a moderate weight, torso as close to a 90 degree angle as possible without rounding our backs or… Read more »
Hero WOD: Abbate: For Time: 1 Mile Run 21 Clean and Jerks 155/105 800m run 21 Clean and Jerks 155/105 1 Mile Run U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th… Read more »
Teams of 2: Ascending AMRAP 30 10/20/30/40/50/ect SDHP 95/65 | 75/55 | barbell or KB Box Jump Overs 24″/20″ | lower box | step overs Push Press 95/65 | 75/55 | 45/35 Pull Up | Assisted | Ring Rows Or… Read more »
EMOM 9:Muscle Snatch + Hang Power Snatch + Power Snatch40-50% of snatch Strength – We’re going to add in the muscle snatch today so lets keep it lighter. Muscle snatch has no rebend in the knees after full extension. 4RFT… Read more »
Rope Climb Skill Work: 15 minutes to work on rope climbs. For those who have rope climbs, work on legless with a goal to accumulate 10 reps. 1) Rope Pulls to standing 2) Jump-to-brake 3) Partial height rope climbs Skill:… Read more »
Back Rack Barbell Lunge (forward) 4×12 (6/leg) Strength: Working on moderate lunges today, meaning the weight will be considerably less after yesterday’s squats. We will perform all 6 on one leg before switching legs. Switch starting legs every set. **Unless… Read more »
Front Squat – 4×3 at 85% Every 2 minutes for 14 minutes 8 lateral burpee over the rower 250m/200m row. We’re shooting for 20-30s rest on each set and should be pushing for a sprint pace, using the short breaks… Read more »
Pause Push Jerk – 5×3 @ 60-70% (2 seconds pause in first dip and catch) Push Jerk – working on using our glutes out of the first dip by enforcing that pause and not redipping after. Working on reinforcing driving… Read more »
Come and join us for Open Gym from 1000-1200!
9/11 WOD: For Time 2000m Run + 1 Burpee Then 4 Rounds 11 Box Jumps 30/24 | 24/20 | Step Ups 11 Thrusters 135/95 | 115/85 | 95/65 11 Chest-to-Bar Pull-Ups | Pull Ups | Assisted/Ring Rows 11 Power Cleans… Read more »
Tempo Front Squat – 31X1 4×3 @ 80% 5RM
4RFT 12/10 Cal Row 10 Single Arm DB Overhead Squat 50/35 | 35/25 | 25/15 6 Dual DB Devil’s Presses 50/35 | 35/25 | 25/15
Workout – we have two complex DB movements in today’s workout, so lets choose our weights accordingly. Today it is okay to use a lighter weight for the OH squats if we struggle with mobility.
