Skill Work: Practice for 10 minutes Broad Jumps – Two leg and one leg For Quality and Experience Conditioning WOD: Perform as many reps in one minute at each station. Then rotate and rest for 30 seconds between stations, and one minute between rounds. Wall Climbs Kettlebell Swings (53/35) Weighted Walking...Read More
Skill Work: Practice for 10:00 Kipping Toes-2-Bar Progression 1 Kipping Toes-2-Bar Progression 2 For Quality Strength WOD: Front Squat 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM For Max Reps Conditioning WOD: Complete as many rounds as possible in 10:00...Read More
Pre-WOD Run: Run 5K There will be a group meeting at Lafortune Park by the swimming pool at 0745. Strength WOD: Sumo Deadlift 3-3-3-3-3 For Max Load Conditioning WOD: Row 750m …then 10 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then Row 750m For Time ...Read More
Skill WOD: “Jump Fever” 300-40-40-30-30-20-20-10-10 Double Unders Perform the first 300 in any combination. After 300, perform each of the following segments in their entirety. If you trip or stop, start that segment over. For Time (20 minute cap) Conditioning WOD: 300m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10...Read More
