Group Warm Up Partner WOD. 6 Rounds: 20 KettleBell Russian Swings 53/35 15 Burpees 10 Parallette Pass Throughs Row Partner 1 completes Kettlebell swings, burpees, and parallette pass throughs while partner 2 rows. Once complete, partner 2 completes movements while partner 1 rows. Each partner must complete the 6 rounds of movements; score for team […]
Tuesday, 12-15-2015 Read More »
Strength. Week 7 Back Squat 5×50% 5×60%, 5×65%, 5×70%, 10×75% WOD. For Time 400M Run 50 Thrusters 65/45 30 Pull ups 50 Hang Power Snatch 65/45 400M Run 25 Minute Cap
Monday, 12-14-2015 Read More »
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
Saturday, 12-12-2015 Read More »
Strength. Deadlift 5×65%, 5×75%, 5×80%,5×85%, 4×85%, 1×95%, AMRAP 90% WOD. 4 RFT… – 12 Hang Power Cleans – 6 Muscle-ups L1: 115/85 L2: 155/105 L3: 185/125
Friday, 12-11-2015 Read More »
Skill. Endurance… A. Sprint Group Warmup (5 min) B. Run 400m (rest 1:1), Sprint 200m (rest 1:1), Sprint 100m (rest 1:1), then repeat one more time. Time Limit: 20 minutes WOD. For Time… 21-18-15-12-9-6-3 – Front Squat (95/65) – Burpees
Thursday, 12-10-2015 Read More »
Group Warm-up WOD. 7 RFT…* – 2 Rope Climb – 10 C&J (135/95) – 15 Ball Slams (25/20) – 20 Wall Ball (20/14) *50 Minute Cap
Tuesday, 12-08-2015 Read More »
Strength. Week 6 Squat Cycle 5×60%, 5×70%, 3×75%,2×80%, 2×85%, 2X90%, 2X95% WOD. “Helen” 3 RFT… – 400m Run – 21 KBS (53/35) – 12 Pull-ups @ 12:00 (whether done or not): 2,000m Row.
Monday, 12-07-2015 Read More »
Teams of 3 100 Calorie Row 100 Situps 80 Calorie Row 80 Hang Power Cleans (135/95) 60 Calorie Row 60 Front Squats (135/95) 40 Calorie Row 40 Push Jerks (135/95) 20 Calorie Row 20 Clusters (135/95) Courtesy of competitorstraining.com
Saturday, 12-5-2015 Read More »
Skill Pistols WOD 15 Minute AMRAP 5 Handstand Push-ups 10 Pull-ups 15 Pistols (alternating Legs) Cash-out Tabata Core Hollow Rocks, Flutter Kicks, Sit-ups, Bicycles
Thursday, 12-3-2015 Read More »
Strength Bench Press or Press 5×50%, 5×60%%, 5×70%, 5×80%, 5×85% 00:30 – 00:50, WOD 6 rounds for time: 10 Ball Slam Thrusters (20/15) shuttle run 10 Broad Jump Burpees Cash out 3×5 Weighted Pull-ups
Wednesday, 12-2-2015 Read More »
