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 »
5 Minute Squat Therapy Strength. Week 2. Push/Bench Press 5@65%, 70%, 75% 3@80%, 85% 2@90% WOD. Complete in Any Way or Order 30 Power Snatch (115/75) 30 Muscle Ups (scale: 30 C2B 0r 45 Pull Ups) 30 Handstand Push Ups
Wednesday, 07-08-2015 Read More »
5 Minute Squat Therapy WOD. 5 Rounds for Time 200m Run 200m Farmers Carry 40 Double Unders (2:1 singles or 1 minute of attempts) 2o Sit Ups Mobility Legs, Hips, Lower Back, etc… Cash Out 1:00 Hold Hollow Rock 1:00 Hold Superman 1:00 Hold Chin over Bar
Tuesday, 07-07-2015 Read More »
Strength. Week 2 Back Squats 6@50%, 6@60%, 6@65%, 5@75%, 5@80%, 4@85%, AMRAP 80% WOD. Cindy 20 minute AMRAP 5 pull-ups, 10 push-up, 15 air squats
Monday, 07/06/2015 Read More »
Strength. Week 1 Deadlift or Front Squats 5@50%, 5@60%, 5@65 5@70%, 5@ 75%, 5@80% WOD. Four Rounds for Time 4 Rounds for Time: 9 Power Cleans (135/95) 6 Burpee Barbell Jump Overs 3 Front Squats (135/95) Cash out. Flutter Kicks, Sit-ups, Hollow Rocks, T2B
Friday, 07-03-2015 Read More »
