Skate park crew! Conditioning 1: Choose a option: Solo – 1500m Row Partner – 2400m Row 3-Person – 3000m Row For Time Strength: Split Jerk 5 x 3 (60-70-75-80-85% 1RM) For Quality Conditioning 2: 100m Run 7 Front Squats (155/103) 4 Muscle-ups 4 rounds for time Mobility: Anterior...Read More
Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed For Score Compare to Friday, 20 May 2016 *Add one rep to each exercise each round. Partners alternate exercises. Strength: Back Squats 3-rep max Mobility: Quad Smash – 1:30/side...Read More
Skill: 3-person Team 3000m Row For Time Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps* For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 23 February 2016...Read More
Conditioning 1: Every minute on the minute for 8 minutes, adding 1 rep of each, perform: 1 Handstand Push-up 1 Pull-ups 1 Wall-Ball Shots (20/14) @ 9′ For score* If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed. Strength: Power Snatch 3-3-3-3...Read More
Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m) …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 GHD Sit-ups 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4 rounds for time of:...Read More