Partner WOD (Teams of 2) For Time: 100 Front Squats 95/65 100 Sumo Deadlift High Pull 95/65 100 Front Rack Forward Lunge 95/65 100 Push Press 95/65 50 Front Squats 115/85 50 Sumo Deadlift High Pull 115/85 50 Front Rack… Read more »
Strength: Back Squat 10 at 60% 8 at 70% 6 at 75-80% 4 at 80-85% Conditioning: For Time: (14 min cap) 40 Cleans 135/95 | 95/65 | 75/55 20/15 Cal Bike 30 S2O 135/95 20/15 Cal Bike 20 Overhead Squats… Read more »
Skill: Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those… Read more »
Conditioning: For Time: 25 min cap 3 Rope Climbs 50/35 Calorie Row 30 Wallballs 20/14 2 Rope Climbs 35/25 Calorie Row 20 Wallballs 20/14 1 Rope Climbs 20/15 Calorie Row 10 Wallballs 20/14 2 Rope Climbs 35/25 Calorie Row 20… Read more »
Gymnastic strength: Handstand Push Up Complex: 3 sets of: Max Strict HSPU into Max Kipping HSPU into Max Handstand Hold Rest 2 minutes Scale: 3 Supersets of: Max Pike Push Ups into Max DB Z-Press (moderate weight) into Max DB… Read more »
Weightlifting: Snatch: 5×3 at 70% Weightlifting: Warm up sets do not count, all 4 sets at 70%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on test day. Conditioning:… Read more »
Come and join us for Open Gym from 1000-1200!
9/11 Tribute WOD (BRING A FRIEND!) For time, teams of 2: 40 min cap Buy in: 2000m row or run + 1 burpee (together) 4 Rounds for time: 11 Box Jumps 24/20 or bodyweight lunges 11 Thrusters 115/85 or DB… Read more »
Strength: Lower Body Super Set: A) Back Rack BB Reverse Lunge 4×12 (6/leg) B) Weighted Wall Sit 45/35 – 30s Rest 2 minutes For our lower body strength, run a clock to time both the wall sits and the rest…. Read more »
Skill: Bar Muscle Up Skill Work – 20 minutes of skill work or accumulate 20 bar muscle ups. Utilize a 20 minute clock – athletes that have BMU can accumulate on their own. Athletes do not can run through hanging… Read more »
Conditioning: Alt EMOM 28 Minute 1: 12/10 Cal Row Minute 2: 10-12 TTB | K2E Minute 3: 10 Burpee to 6′ Target Minute 4: 5 Power Snatch at 70% of 1RM
Workout – we’re going to be using a percentage based for our Snatches today, looking for something that is relatively quick singles that we can get done in 30s, but no more than 45s to get some rest. C2B should be scaled to a number than can be consistently done in 30-45 seconds at the most as we fatigue.
