Group Warm-Up. 3 Rounds Duck Walk Tag “Filthy 50″. For time* 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Supermans 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders *40 Minute Cap
Tuesday, 04-26-2016 Read More »
Strength TORC Cycle Front Squat Lite Conditioning Masters Regional Qualifier – Event 4 For time: 55 burpees 34 overhead squats 21 muscle-ups L1 – 95/65 L2 – 75/55, Ring Dips L3 – 65/45, Ring or Box Dips 20 Minute Cap
Friday, 04-22-2016 Read More »
Endurance 12 x 100m Sprints, Rest ~:30 between WOD. 4 RFT… – 20 Tire Flips – 20 Sledgehammer Strikes – Bear Crawl (Inside, suicide run style) Mobility – Barbell Smash: Quads, calves. – Stretch
Thursday, 04-21-2016 Read More »
Barbell Warmup Strength. Clean (Power or Squat) 12 Minutes to find 1 rep heavy. WOD. 10-1… – Power Clean – Wall Ball (20/14) L1: 115/75 L2: 135/95 L3: 155/115 Cash Out – 100 Sit-ups
Wednesday, 04-20-2016 Read More »
Barbell Warmup Strength. Clean (Power or Squat) 12 Minutes to find 1 rep heavy. WOD. 10-1… – Power Clean – Wall Ball (20/14) L1: 115/75 L2: 135/95 L3: 155/115 Cash Out – 100 Sit-ups
Wednesday, 04-20-2016 Read More »
Group Warm-up WOD. “The Seven” 7 RFT of… 7 Handstand Push-ups 7 Thruster (135/95) 7 Knees to Elbows 7 Deadlifts (245/155) 7 Burpees 7 KB Swings (70/53) 7 Pull-ups
Tuesday, 04-19-2016 Read More »
Teams of Two 100 Push Up Buy in (per person) 5 Rounds (split reps) 4 Rope Climbs 10 Back Squats (185/115) from ground 20 Power Cleans (185/115) from ground 30 Wall Balls (20/14) Then….1000m Run 20 Deadlifts (275/165)
Saturday, 04-16-2016 Read More »
Strength TORC Back Squat Lite Conditioning 6-9-15-21 reps for time of: Row for calories Power Snatches, 115/80
Friday, 04-15-2016 Read More »
Strength Strict Press 5-5-3-3-2-1 Conditioning 7 Rounds for time: 21 Kettlebell Swings 53/35 12 Kettlebell Lunges 53/35 30 double-unders (2:1 singles or 50 attempts) Mobility Group Foam Roll
Wednesday, 04-13-206 Read More »
Group Warm-Up Wall Ball Suicide Runs. Conditioning 10 AMRAP 7 push-ups, 7 Pull- ups, 7 Wall Balls 20/14 Rest 3 Minutes For Time 3 Rounds: 15 Push Press 95/65 20 Box Jumps (24/20) 25 Air Squats 400 Meter Run Core Cash Out Tabata Hollow Rocks & Walking Planks (4 rounds each)
Tuesday, 04-12-2016 Read More »
