Strength: Thruster 1-rep max Compare to Monday, 24 August 2015 Conditioning: 5 Shoulder-2-Overhead (135/95) 10 Ring Dips 15 Box Jumps (30/24″) 300m Row 3 rounds for time Flexibility: Right Straddle – 1:30 Left Straddle – 1:30 Center Straddle – 1:30 Prone Shoulder Extension – 1:30 Post load, time, and...Read More
Skill: Rower Stroke Work 10 Hard Pulls, 10 Slow Pulls* 15 Hard Pulls, 15 Slow Pulls 20 Hard Pulls, 20 Slow Pulls 15 Hard Pulls, 15 Slow Pulls 10 Hard Pulls…finished For total meters pulled *Hard Pull = maximal torque on each pull, no set s/m Slow Pull = soft, non-distinct pull, no faster...Read More
Conditioning: KO in the OK II Scaled WOD 1 With a running clock for 15 minutes: 0:00-7:00: 3 women – AMRAP* 30 Kettlebell Swings (53/35) 40 Thrusters (95/65) 50 Pull-ups 3 men – Bike Accumulate as many calories as possible in 7 minutes 7:00-8:00: All athletes rest 8:00-15:00: Switch (men will perform...Read More
Strength: Snatch 1-rep max Compare to Wednesday, 02 September 2015 Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 Toes-2-Bar 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups For score Compare to Saturday, 15 July 2015 Alternate exercises through each round. Each run...Read More
Pre-race smiles Skill: 500m Row For Time Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) For Time Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle –...Read More
Conditioning: “Improv” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Squats Burpees Slammers (12/8) Pull-ups Row 250 or Run 200 on even numbered rounds For Time Strength: Pick any lift and perform: 3-3-3 at 60 1RM Focus on perfect form throughout movement Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More
Watch out! They are in charge! Yikes! Conditioning: 500m Row 12 Paralette Pass-throughs 8 Squat Snatches (115/75) 400m Run 12 Ring Dips 8 Strict Pull-ups 3 rounds for time Flexibility: 20 Sit-ups to Pike Hold Pike Stretch – 2:00 Right Leg Split – 1:00 Left Leg Split – 1:00 Center Split –...Read More
Strength: Overhead Squat 1-rep max Compare to Monday, 17 August 2015 Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93) 3 rounds for time Compare to Monday, 17 August 2015 Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain Floss – 1:30/leg ...Read More
Strength: Deadlift 1-rep max For max load Compare to Monday, 10 August 2015 Conditioning: 3-person team WOD Perform as many reps as possible in 8 minutes, alternating exercises, of: 4 Kettlebell Swings (70/45) 8 GHD Sit-ups 12 Calories Rowed 24 Single Unders …rest 3 minutes… Perform as many reps as possible...Read More
