Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“ For quality, time, load, or completion Strength: Deadlifts 5 reps @ 70% 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: “60% of the time, works every time” 10-9-8-7-6-5-4-3-2-1 rep rounds of:...Read More
Conditioning: Death by Triple Threat* Kettlebell Swings (53/35) x 3 Box Overs (24/20) x 2 Cleans (155/103) x 1 For Score *With a continuous running clock, on “Go”, perform 3 KBS in the first minute, then 6 in minute two, 9 in minute 3, and so on until failure. Once failure is reached,...Read More
Strength: Thruster 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set For max reps at 85% Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders 4 rounds for time Compare to Tuesday, 10 June 2014 Flexibility: Right side straddle –...Read More
Strength: Overhead Squats 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set For max reps at 85% Conditioning: “All of Me” 10 Handstand Push-ups 20 Squats 30 Double Unders 20 Abmat Sit-ups 10 Kettlebell Push-ups …rest 2 minute after each round 4 rounds for time Give your “All” each round...Read More
Almost there Burpee friends!! Bring a Friend WOD Conditioning: Partner WOD* “Birds of a feather” Complete as many rounds and reps as possible in 15 minutes of: 40 Jump Rope Singles 20 Plate-Facing Burpees 20 Box Overs (24/20″) …rest 5 minutes Complete as many rounds and reps as possible in 10 minutes of:...Read More
Strength: Deadlift 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set For max reps at 85% Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk 3 rounds for time Compare to Saturday, 31...Read More
