Workout of the Day

Open 21.1 For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min

Skill: Ring MU Technique/strength: ~20 minutes: For those with strength to hold on rings, working on kipping and turnover progressions. For those without, working on strength/stability progressions. Conditioning/deload – 4 rounds for time of: 5 Ring Dips 10 Ring Rows… Read more »

Strength: Every 2 mins for 10 mins: Back Squat5 Back Squats, 75% 1RM Conditioning: Complete as many rounds as possible in 12 mins of: 25 Double Unders 6 Back Squats, 135/95 lbs *if athlete cares about open on Friday, then… Read more »

Strength: Strict Pull Ups: 5 sets at 100%, 80%, 60%, 40%, 20% (as little rest as possible to go unbroken). If max effort (100%) set is 10 reps, subsequent sets would be 8,6,4,2. Fractions round down. Conditioning: Every 4 mins… Read more »

Conditioning: Every 2 mins for 8 mins do: 10/8 Assault Bike Calories Alternating Dumbbell Snatch (rest 3 minutes after 4 rounds), then Every 2 mins for 8 mins do: 15/12 Row Calories Dumbbell Box Step-up, 50/35 lbs, 24/20 in. *Score… Read more »

Hero WOD: Coffey For time: Run, 800 m 50 Back Squats, 135/95 lbs 50 Bench Press, 135/95 lbs Run, 800 m 35 Back Squats, 135/95 lbs 35 Bench Press, 135/95 lbs Run, 800 m 20 Back Squats, 135/95 lbs 20… Read more »

For Time (Teams of 2 – Separate equipment) 30 Kettlebell Swings, 70/53 lbs 100 Box Jumps, 24/20 in 30 Kettlebell Swings, 70/53 lbs 100 Power Cleans, 95/65 lbs 30 Kettlebell Swings, 70/53 lbs 100 Overhead Squats, 95/65 lbs 30 Kettlebell… Read more »

Conditioning: Open 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs *immediately into* Open 15.1a – 6 minutes to find 1RM Clean and Jerk **Reminder, last week before… Read more »

Conditioning: Running Time Trials – 2000m Run, 2.5 min rest, 1600m run, 2 min rest, 1200m run, 90s rest, 800m run, 60s rest, 400m run, 30s rest, 200m run. Increase pace as distance decreases, score will be individual times. Core:… Read more »

Skill: Pistol Progressions. Spend ~20 minutes working on both mobility and skill progressions. Conditioning: 3 rounds for time of: Row, 500 m 21 Kettlebell Swings, 53/35 lbs 12 Pistols. If weather is nice, can sub 400m run in for row…. Read more »