Strength: Cleans warmup to 85% then 2-2-2-1-1-1 (85-95%) Conditioning: “Hit it and Quit It” 1000m run 3 rope climbs 2 squat cleans @ 85% 1 muscle up (bar or ring) Scaling: 9 rope pulls, lower weight, x2 pullup + dip *Should be a “dead sprint.” Clean weight should be very challenging. Cashout: Mobility roll out stretch […]
Friday, 05-27-2016 Read More »
Warmup: all movements Conditioning: 3 person teams – split reps, u-go-I-go For Time – 40′ cap 900m row 9 rope climbs 90 T2B 90 KBS (53/35) 20 meters – x2 relay style barbell overhead walking lunge (95/65) 900m row 90 burpees 90 goblet squats 9 thrusters @ 135/95 9 thrusters @ 155/105 9 thrusters @
Thursday, 05-26-2016 Read More »
Strength. Overheat Squats warmup to 80% then 6 x 2 @ 80-85% of max Conditioning. 16 Minute Skills EMOTM 1′ – 10 pistols 2′ – 10 HSPU 3′ – 25 double unders or 30″ DU practice 4′ – 10 dips (any way) repeat 3 times * Athletes who are proficient in any movement are encouraged
Wednesday, 05-25-2016 Read More »
Strength. Overheat Squats warmup to 80% then 6 x 2 @ 80-85% of max Conditioning. 16 Minute Skills EMOTM 1′ – 10 pistols 2′ – 10 HSPU 3′ – 25 double unders or 30″ DU practice 4′ – 10 dips (any way) repeat 3 times * Athletes who are proficient in any movement are encouraged
Wednesday, 05-25-2016 Read More »
Fenrir’s Mayhem WOD 2 – Rage of the Berzerker 2 person teams 50 Deadlifts Carry equipment around murphy loop any way. 40 Power Cleans Carry equipment around murphy loop any way. 30 Shoulder to Overhead Carry equipment around murphy loop any way. 20 Power Snatches Loads: Rx 135/95 Elite 155/105 scale as needed
Tuesday, 05-24-2016 Read More »
Fenrir’s Mayhem WOD 2 – Rage of the Berzerker 2 person teams 50 Deadlifts Carry equipment around murphy loop any way. 40 Power Cleans Carry equipment around murphy loop any way. 30 Shoulder to Overhead Carry equipment around murphy loop any way. 20 Power Snatches Loads: Rx 135/95 Elite 155/105 scale as needed
Tuesday, 05-24-2016 Read More »
TORC SQUAT CYCLE – Light Day (Last Week of TORC). WOD. “Diane” 21-15-9 Deadlifts @ 225#/155# HSPU
Friday, 05-20-2016 Read More »
Skill. DU practice followed by Flight Simulator 10-20-30-40-50-40-30-20-10 of unbroken sets of DUs (must stop and restart after each set) WOD Death by Hang Power Snatch @ 115#/75# Cash out 20s on, 20s off – plate pinches for 5 rounds
Thursday, 05-19-2016 Read More »
Strength. Push Find 1 RM Push press, Push Jerk, Split Jerk then 1 RM for Push Jerk, Split Jerk then 1 RM for Split Jerk WOD. 5 Min AMRAP 5 Pullups 5 Burpees 3 min rest the do the AMRAP again Cash out 400m heavy kettle bell carry against your chest
Wednesday, 5-18-2016 Read More »
Strength. Push Find 1 RM Push press, Push Jerk, Split Jerk then 1 RM for Push Jerk, Split Jerk then 1 RM for Split Jerk WOD. 5 Min AMRAP 5 Pullups 5 Burpees 3 min rest the do the AMRAP again Cash out 400m heavy kettle bell carry against your chest
Wednesday, 5-18-2016 Read More »
