Skill: Treadmill Sprints 200m rest 1:00 200m rest 1:00 400m rest 2:00 400m rest 2:00 200m rest 1:00 200m For total sprint time Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 3 Ring Dips* 6 Kettlebell Swings (72/53)* 9 Abmat Sit-ups For score *Rx+ do weighted...Read More
Can you find what is abnormal about this picture? 😉 Strength: Back Squats 5 reps @ 70% 3 reps @ 80% Max reps at 90% Conditioning: 5 Wall-Ball Shots (25/16) @ (11/10′) 10 Toes-2-Bar 15/12 Calories Rowed 30 Double Unders 4 rounds for time Flexibility: Couch Stretch Calf Stretch Pike Stretch...Read More
Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row For Time Compare to Wednesday, 25 April 2018 *Equal work and only one partner working at a time throughout WOD....Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 15/12 Calories Rowed 12 Alternating Pistols 9 GHD Sit-ups For score …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35) 10m One-arm Overhead Dumbbell Walking...Read More
Strength: Deadlift Every 75 seconds perform 2 connected reps Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure. For max load Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12...Read More
Skill: Bike Sprints* 30 sec on/60 sec off *All out for first 30 sec using arms and legs, rest 60 sec. Then all out for 30 sec using legs only, rest 60 sec. Finally all out for 30 sec using arms only, rest 60 sec. 3 rounds for max calories Conditioning: Complete as many...Read More
Strength: Shoulder Press 3-3-3-3-3-3* For max load *Pause between each rep as to have a dead start every rep. Do not connect reps. Conditioning: 20-10-5 rep rounds of: Front Squats (115/73) Toes-2-Bar Deadlift (225/143) Chest-2-Bar Pull-ups For time (15:00 cap) Only use one bar. Change weights each round. Mobility: Sink Mobilization...Read More
