Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 Toes-2-Bar 5 rounds for time Strength: Back Squats 1-rep max Compare to Wednesday, 07 December 2016 Flexibility/Mobility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Spine Smash – 2:00 ...Read More
Skill: Row 250m, All Out Rest 3 minutes, now… Row 1000m @ 80% 250m pace Rest 2:00 Row 750m @ 80% For quality of pace and stroke control Conditioning: 21-15-9-3 rep rounds of: Pull-ups Goblet Squats (72/53) Wall-Ball Push-ups Run 150m For Time Flexibility/Mobility: Low Dragon – 2:00/side Overhead Distraction w/...Read More
Conditioning: Partner WOD 15-minute AMRAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 50 Pull-ups 100 Sit-ups 50 Push-ups 100 Squats …rest 2 minutes, then… 5-minute AMRAP of: Max Calories Biked For Score *If you have any missing 1RM’s, stop at this point, and make one up. If you are current,...Read More
Conditioning: 300m run 15 Knees-2-Elbows 15 Kettlebell Push-ups 200m Run 20m Overhead Walking Lunges (55/45) 20m Burpee Broad Jumps 100m Run 5 Strict Pull-ups 5 Strict Handstand Push-ups 2 rounds for time Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Pick one of the following and find a 1-rep...Read More
When biking alone is just too hard! Conditioning: 200m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Shoulder Press (95/63)* 3 rounds for time *Must clean from floor, and place on back. First SP rep can be from behind the neck. Strength: Overhead Squat 1-rep max Compare to Wednesday,...Read More
Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m) …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 GHD Sit-ups 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40...Read More
Conditioning: 20/15 Calories Biked* 16 High-Low’s* 12 Kettlebell Swings (72/53) 8 Power Snatches (95/63) 3 rounds for time *Males row 20 calories, females row 15. High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep....Read More
Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4 While working on pistols, perform: Max Long Jump 3 attempts For Distance Strength & Conditioning: Part 1: Partner up*, then complete as many rounds and reps as possible in 9 minutes of: 60 Calories Rowed 40...Read More
