Conditioning: “Admit it…you love this!” Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53) For Score Run 1100m and rest for a total of 10 minutes Complete as many rounds as possible in 9 minutes: 10 Box Jumps (30/24″) 5...Read More
Strength: Every minute on the minute, perform 2 reps of: Hang Power Clean* For max load *Receive the bar bar in the 4″ position (half squat). Start at 50%, increase by 3-5% each minute until failure. Conditioning: Hero WOD “Dallas 5” 5 minutes of: Burpees Then, 5 minutes of: 7 Deadlifts (155/103) 7 Box...Read More
“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.” Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m* For quality of speed control and time *Switch every 500m, row at 90% your 250 pace Conditioning: Every...Read More
Time elapse photography over Winnipeg in 1979 Conditioning: “Total Eclipse” Complete as many rounds and reps as possible in 20:17 of: 79 Single Unders 14 Overhead Squats (75/55) 70 Lunges* 30 Alternating One-Arm Dumbbell Snatches (50/35) 400m Run For Score *Walking and alternating …rest 2:00, then… “Blackout” Partner up Max reps in 2:40...Read More
Conditioning: Complete as many rounds in 45 minutes of: Run 600m 10 Deadlifts (315/205) Row 500m 15 Hand-release Push-ups Bike 30/20 Calories 20 GHD Sit-ups For Score Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side Post score and experiences to commentsRead More
Conditioning: Part 1: 3-person team 4500m Row …or… 3600m Run For Time Part 2: Complete as many rounds and reps as possible in 8-minutes of: 50 Double Unders 10 One-arm Dumbbell Overhead Squats (50/35) For Score Skill: Pick any Three (3) skills on the “Athletic Skills Sheet” Flexibility: 15...Read More
Conditioning: Every three minutes on the minute, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 V-ups 20 High-Lows* For Quality and Score* Compare to Tuesday, 26 July 2016 *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return...Read More
Speed work: Choose one: Run for meters, Bike for calories, Row for calories 45 seconds on, 45 seconds off – 10 rounds Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs For Time...Read More
Sometimes I feel like I am looking in a mirror. 😉 Conditioning: Complete as many rounds and reps as possible in 35 minutes of: Run 600m 10 Deadlifts (315/213) Row 400m 20 Plate Push-ups* Run 200m 30 Situps *Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the...Read More
