Grid-style workout with teams of 6 (3 guys and 3 girls). Notes: * Each race is worth points, so if there are 5 teams, the winner of Race 1 gets 5 points, 2nd place gets 4 pts, etc * Rx and Scaled teams * Races 4 & 5 are run at the same time Race […]
Saturday GRID Workout, 08-01-2015 Read More »
Strength. Week 5. Front Squat or Deadlift 5@50%, 60%, 65%, 70%, 75% WOD. 4 Rounds for Time* 200m Sprint 2 Rope Climbs 6 Hang Power Cleans 8 Shoulder 2 Overhead L1: 95/65 L2: 115/75 L3: 135/95 *15 min time cap Mobility. Foam roller Quads/Hamstrings/Glutes/Lower Back
Friday, 07-31-2015 Read More »
Strength. Week 5. Bench or Push Press 5@60%, 65%, 70% 3@75%, 3@80% Barbell Warm Up. Power Snatch WOD. 12min AMRAP 30 Double Unders 15 Power Snatches (75/55) 7 HSPU Core Cash Out. Tabata 8 rounds 4 rounds Hollow Rocks 4 rounds Supermans
Wednesday, 07-29-2015 Read More »
Strength. Week 5 Back Squat 6×50%, 6×60%, 6×65%, 5×70%, 5×75%, 3×80%, amrap x 70% WOD. For Time: 1,2,3,4,5,6,7,8,9,10 Shoulder to Overhead 10,9,8,7,6,5,4,3,2,1 Ball Slams (20/15) L1 95/45 L2 135/65 L3 155/85
Monday, 07-25-2015 Read More »
Red vs Blue (LT’s Going Away WOD) Teams of two vs teams of two 35 minute AMRAP Team 1 Runs 800m meanwhile Team 2 completes as many rounds as possible of: 6 Hang Power Cleans (135/95) 12 KB or DB Snatches (40+/25+) 18 Box Jumps (24/20) All movements are you-go-I-go. Partial rounds do not count.
Saturday, 07-25-2015 Read More »
Strength. Week 4, Front Squat or Deadlift 5@65%, 70% 4@75%, 80%, 85% 3@90% Thruster Barbell Warm-up WOD. Three Rounds For Time 18 Thrusters (95/65) 15 Burpees Core Cash Out. Accumulate 3 Mins of Planks
Friday, 07-24-2015 Read More »
Strength: Week 4 – Back Squat Cycle Barbell Warmup – Cleans WOD AMRAP 15 Cleans 2,4,6… Rope Climbs 1,2,3… L1 135/85 L2 155/105 L3 185/135 + Legless Rope Climb
Monday, 07-20-2015 Read More »
Group Warm Up WOD. 5 RFT* 50m Prowler Push (45’s/25’s) 40 Hammer Strikes 30 Ball Slam (25/20) 20 Man Makers (30+, 20+) 10 Tire Flips *40 min cap
Tuesday, 07-14-2015 Read More »
5 Minute Squat Therapy Strength. Week 2. Deadlift/Front Squat 5@50%, 60%, 65%, 70%, 75% 5@80%, 4@85% WOD. EMOTM 14 Minutes* Odd: 150m Row Even: AMRAP of Power Cleans L1: (95/65) L2: (135/95) L3: (185/125) * Score is total number of power cleans
Friday, 07-10-2015 Read More »
5 Minute Squat Therapy WOD. “Kalsu” 100 Thrusters *5 Burpees EMOTM L1: (65/45) L2: (95/65) L3: (135/85)
Thursday, 07-09-2015 Read More »
