Strength/Conditioning: 20 Unbroken thrusters (75/53)* Rest 1-3 minutes 3 sets for total time (10 min cap)   Rest 7 minutes then…   E2MOM for 10 Minutes perform 2 Front Squats**   *Pick the heaviest thruster weight you can do in order to perform the thrusters unbroken **Front squat percentages each set: 70%, 75%, 80%, 85%,...Read More

Labor Day fitness! Conditioning: 2019 Wodapalooza Online qualifiers 5 & 6 With a 15 minute clock, perform: 21-15-9 rep rounds of: Thrusters (95/63) Calories rowed Burpees over rower   For time   With remaining time, find: 1-rep max Clean and Jerk   For max load   Compare to Monday, 09 September 2019     Post...Read More

Conditioning: 15/12 Calories Rowed 12 Sit-up Slammers (12/8) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean from floor, and place on back.   Strength: Overhead Squat 1-rep max Compare to Wednesday, 19 June 2019     Post results and experience to...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Wednesday, 14 November 2018...Read More

Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups   2 rounds for time   Strength: Back Squats 1-rep max Compare to Friday, 07 June 2019     Post results and experiences to commentsRead More

Strength: Front Squats Set 1: 6-4-2 (increasing load) Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)   For score* *Score is total weight lifted   Conditioning: 10 Front squats* 15/12 Cal rowed Rest 1:30   5 Rounds for time   *increase weight each round according to the following percentages: Round 1:...Read More

General Warmup: Run 400m/Row 500m/Bike 2:00 10 Spiders 10 T push-ups 10 Sit ups 10 Squats 10 Shoulder press w/T’s 10 Pull-ups 10 Handstand push-ups Run 200m/Row 250m/Bike 1:00 20m Overhead KB waiter walk (each arm) 10 KB swings 10 Burpees 10 PVC passovers 10 PVC windmills 10 PVC front squats   Conditioning: Partner WOD...Read More

Conditioning: E2MOM for 10 Minutes: Row 12/9 cals 9 Sumo deadlift high pull (75/53) 7 Front squats (75/53) 5 Kettlebell swings (72/53)   Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Clean Start at 25-30% 1RM clean   Post results and experiences to commentsRead More

Conditioning: AMRAP in 8min of: 15 Wall ball shots (20/14) @ (10/9) 10 Pull-ups 5 Handstand push-ups 100m Run Strength: Clean & Jerk 5 reps @ 35% 1RM 4 reps @ 50% 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @...Read More

Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 5 Handstand push-ups 10 Wall-ball cleans (20/14) 15 Abmat sit-ups 200m Run   For score   Strength: Snatch 5 reps @ 35% 1RM 4 reps @ 50% 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @...Read More