Conditioning: Partner WOD Buy-in: 4 x 150m Sprints For Time …rest 2:00, then… “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93) 2 rounds Sell-out: 40 Burpees onto a 55lb plate For Time Compare to Saturday, 04 February...Read More
Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00 For total time and calories burned in 3 rounds Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Handstand Push-up 6 Kettlebell...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Sprints: Row and Bike 25/20 calories biked rest 1:00 20/16 calories biked rest 1:30 15/12 calories biked rest 2:00 30/24 calories rowed rest 1:30 20/16 calories rowed rest 1:00 10/8 calories rowed For total sprint time Conditioning: Complete as many rounds in...Read More
Sprint Work: Partner up Assault Bike 15 seconds each* 30 seconds each 45 seconds each 60 seconds each …rest 1:00 from partner 2 finishing, and then go back down For total calories *10 seconds to rotate each time Strength: Shoulder Press 2-2-2-2-2-2-2-2-2-2* Find 2RM *Between each set of SP, perform (6/4) strict...Read More
Conditioning: 2018 Age Group Qualifier Workout 3 Complete as many rounds as possible in 20 minutes of: 50 Wall-Ball Shots (20/14) @ (10/9′)* 100 Double Unders 50-ft Handstand Walking 100 Double Unders 50 Calorie Row 100 Double Unders 50-ft Handstand Walking 100 Double Unders For Score *Weight and/or height may vary by age...Read More
Bike Skill: 10 x 15 seconds all out, 60 seconds rest For max calories Conditioning: Perform as many reps as possible in 7 minutes of: 5 Kettlebell Swings (72/53) 10 Calories Rowed 20 Single Unders …rest 3 minutes… Perform as many reps as possible in 5 minutes of: 3 Handstand Push-ups 6 Alternating...Read More
