Skill: Hinge Rows 5-5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows For Quality Conditioning: Complete as many rounds as possible in 10:00 of: 9 Bar-over-Burpees 6 Snatches (95/65) 3 Muscle-ups For Score Mobility: Lateral Opener – 2:00/side Single Leg Flexion – 2:00/leg T-Spine Smash – 2:00 ...Read More
Strength/Skill: Power Cleans 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration. Focus points for this are: Hip Explosion, Shrug, Fast Elbows For Quality Conditioning: Run 600m 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Run 400m 50 Double Unders 40 Kettlebell Sumo Deadlift High-pull (53/35) 30 Wall-Ball Shots (20/14) @...Read More
The 0845 class is canceled on Friday. Sorry for any inconvenience. Skill: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets For Quality Conditioning: “Grin and Bear it” Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50...Read More
Strength/Skill: Squat Snatch 3-3-3-3-3 at 55% For Quality Conditioning: “Toe Jam” 10 Thrusters (75/53) 10 Toes-2-Bar 10 rounds for time Compare to Saturday, 30 November 2013 Mobility: Quad Smash – 2:00/leg Reclined Spinal Twist – 2:00/side Couch Stretch: 2:00/side Post load, time and experiences to commentsRead More
0630 class is cancelled for today.Sorry for any inconvenience. Conditioning: 21 Overhead Squats (95/63) 21 Hand-Release Push-ups 400m Run 15 Overhead Squats 15 Hand-Release Push-ups 300m Run 9 Overhead Squats 9 Hand-Release Push-ups 200m Run For Time (10:00 cap) …Rest 8:00 from end of cap Partner up (co-ed if possible), and perform each of...Read More
Strength: Clean to 3 Front Squats For max load Conditioning: “Open Your Eyes” 100 Speed Skips 10 Clean and Jerks (155/103) 200m Run 20 Chest-2-Bar 30 Slammers (12/8) 40 Double Unders 30 Calories rowed 20 Kettlebell Swings (70/53) 200m Run Backwards 10 Muscle-ups 100 Singles For Time Compare to Tuesday, 01...Read More
Strength: Deadlift 4-4-4-4-4 For Max Load Conditioning: “Got the Runs” 600m Run 60 Slammers (12/8) 400m Run 40 Pull-ups 200m Run 20 Knees-2-Elbows 200m Run 40 Wall-Ball Push-ups 400m Run 60 Hollow Rocks 600m Run For Time Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold...Read More
Skill WOD: “Jump Fever” 10-10-20-20-30-30-40-40-50-50-40-40-30-30-20-20-10-10 Double Unders Each segments must be performed in it’s entirety. If you trip or stop, start that segment over. You can combine segments. For Time (20 minute cap) Conditioning WOD: 400m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10 Grasshoppers* 2 rounds for time *Right/Left...Read More
