Conditioning: Partner WOD 21-15-9 rep rounds* of: Thrusters (95/63) Pull-ups *Partners alternate complete rounds. Partner A does 21 thrusters & 21 pull-ups, then partner B does 21 thrusters & 21 pull-ups. Then they move on to the 15 round, and then the 9 round in similar fashion. …then… 60/40 Calories biked or rowed* (equal...Read More
Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂 KO at MP 6-person Team competition (WOD’s courtesy of KO in the OK) We will be perform the “Scaled Division” WOD’s...Read More
Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30-minutes of: 2 Handstand push-ups 4 Alternating pistols 6 Pull-ups 8 Goblet squats (53/35) For score *Partners alternate complete rounds. While one partner is performing a round, the other partner holds the low plank. Planking partner must be holding in order...Read More
Conditioning: Partner WOD (co-ed if possible) 30 Synchronized dumbbell front squats (35/25) 80′ Synchronized dumbbell overhead lunges 25 Synchronized alternating dumbbell snatches 70′ Synchronized dumbbell overhead lunges 20 Synchronized alternating dumbbell thrusters 20 Synchronized pull-ups …rest 5:00, then team up and… “Meet in the middle” With team of MMF or FFM (if possible),...Read More
Class schedule for the rest of the week is: Tuesday classes are 0900 and 1200 only; Wednesday gym closed; Thursday-Saturday classes normal Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73) …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand...Read More
Conditioning: Partner WOD “Rubber Legs” Complete as many rounds* and reps as possible in 15 minutes of: 10 Front squats (135/93) 10 Chest-2-bar pull-ups 10 Alternating weighted box step-ups (50/35) @ (20”) Max calories rowed For scores *Alternate rounds. While one partner is completing a round, the other partner is rowing for max...Read More
Conditioning: Team Row or Bike (2-4 persons) Max meters rowed in 45 minutes For score Compare to Monday, 03 December 2018 Flexibility: Spine Smash Couch Stretch Pike Stretch Post results and experiences to commentsRead More