Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80% For Quality Conditioning: Every minute on the minute for 15 minutes perform:...Read More
Strength: Thruster 1-rep max For max load Compare to Monday, 10 November 2014 Conditioning: Complete as many rounds as possible in 16 minutes of: 4 Sumo Deadlift High-Pull (95/63) 4 Bar-Over Burpees 4 Power Snatches 200m Run For Score Mobility: Lateral Opener – 2:00/side Posterior Chain Floss – 2:00/side Anterior...Read More
Skill/Endurance: 2000m Row For Time Conditioning: Every minute on the minute for 12 minutes perform: 2 Deadlifts (315/205) 4 Burpees 6 Kettlebell Swings (70/53) For Score *score equals last successful minute, plus extra reps Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow...Read More
New toys for obstacle practicing built and ready! Strength: Snatch 1-rep max Compare to Friday, 24 October 2014 Conditioning: “Build your own” Pick two exercises from the list to make your own triplet 12-minute AMRAP: 5 ? 10 ? 20 Calories Rowed List: Shoulder-2-Overhead*, Clean*, Deadlift*, KB Swings (70/53), Burpee, Pull-up, Muscle-up, Hand-release...Read More
Strength: Clean and Jerk 1-rep max Compare to Friday, 27 June 2014 Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 300m Run For Score Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash...Read More
Strength: Front Squat 1-rep max For max load Compare to Wednesday, 12 November 2014 Conditioning: Complete as many rounds as possible in 20 minutes of: 200m Run 16 Toes-2-Bar 12 Double Kettlebell Thrusters (35/25) 8 Back Extensions For Score Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30 each leg...Read More
Strength: Back Squat 1-rep max Compare to Monday, 13 October 2014 Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 60 Double Unders 50 Sit-ups 40 Bar-Over-Burpees 30 Push Press (75/53) 20 One-Arm Kettlebell Swings (35/25)(10 reps per arm) 10 Muscle-ups For score Flexibility: Couch Stretch, 1...Read More
Strength: Deadlift 1-rep max Compare to Friday, 31 October 2014 Conditioning: Every minute on the minute for 10 minutes perform: 2 Clean and Jerk (80% 1RM) 7 Toes-2-Bar (odd minutes)* 5 Burpees (even minutes)* For Score On last odd and even minute, perform as many reps as possible in remaining seconds of...Read More
Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope 2 rounds for quality Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working...Read More
