Strength: Retest from 11/29 5RM Deadlift Conditioning: AMRAP 15 8 SDHP 115/75 | 95/65 | 75/55 200m run 10 BB Front RackWalking Lunges 115/75 ( can be done stationary, forward stepping for large classes) 250m row 8 Front Squats 115/75… Read more »
Hero WOD: Rene 7 rounds for time of: Run, 400 m 21 Walking Lunges 15 Pull-ups 9 Burpees If you have a 20/14 lbs weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark,… Read more »
Teams of 2 (40 min cap) 5RFT 40/30 Cal Assault Bike 30 Burpee Box Jump Overs 24″/20″ 20 Power Snatch 115/75 Scale accordingly. For large classes you can incorporate the row, but everyone must also bike. I.E. Round 1 bike,… Read more »
Open 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 | 185/125 | 135/95 55 wall-ball shots, 20/14 | 14/10 55-calorie row 55 handstand push-ups | Push Press 95/65 Scaled As many reps… Read more »
Thruster Technique Work: 10 minutes to work on positioning, mobility, and breathing technique. Work on building in weight with sets of 5. Thrusters, work on staying relaxed in the arms, driving out of the squats from the hips, aggressively driving… Read more »
Strength: 4×12 (6 per leg) of single arm DB overhead walking lunges (heavy) For the lunges, since this is strength we need to be going heavy. If normally you Rx a workout with a 50lb DB, aim for 60 or… Read more »
Conditioning: AMRAP 20 50′ Dual DB Walking Lunge 50/35 | 35/20 | 20/10 (any carry) 15 TTB | K2E | Knee Raise 20 Box Jumps (24/20) | Step ups 50′ DB Walking Lunge (any carry) 15 Dual DB Push Press… Read more »
Come and join us for open gym from 1000-1200!
Conditioning: Teams of 2 2 Rounds For Time: 40 min cap 1,500/1,200m Row 50 Front Squats 95/65 | 75/55 | 45/35 50 Box Jumps 24″/20″ | shorter height | step ups **While rowing, one partner works and the other MUST… Read more »
Strength: Deadlift – 3×8 at 70-75% of 1RM Conditioning: Open 13.1 AMRAP 17 40 Burpees 30 Snatch 75/55 30 Burpees 30 Snatch 135/95 20 Burpees 30 Snatch 165/115 10 burpees Max Snatch 205/135 Workout – Burpees and snatches, with a… Read more »
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
