Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups 2 rounds for time Strength: Back Squats 1-rep max Compare to Friday, 07 June 2019 Post results and experiences to commentsRead More
Endurance: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in...Read More
Conditioning: Complete as many rounds as possible in 25-minutes of: 40 Double unders 5 Squat snatch (125/83) 400m Row For score Post results and experiences to commentsRead More
Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked For Score Strength: Shoulder Press 1-rep max For max load Compare to Wednesday, 07 November 2018 Conditioning 2: 30 Single Unders 10 Toes-2-Bar 3...Read More
Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike For Score …rest 5:00, then… 600m Row For time Post score, time, and experiences to commentsRead More
Monday 0530, 0630, and Tuesday 0515 classes are canceled for this week. They will be back to normal next week. Sorry for any inconvenience. Conditioning: Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63) 5 rounds for time Compare to Wednesday, 14 October 2015 Post results and experiences to comments Read More
Conditioning: 15-9-6 rep rounds of: Thrusters (95/63) Pull-ups For time …Rest 7:00, then… 15-9-6 rep rounds of: Deadlifts (225/153) Handstand Push-ups For time …Rest 7:00, then… 15-9-6 rep rounds of: Power Cleans (135/95) Ring Dips For time For total WOD time *Do not count rest in time. WOD 1 time + WOD...Read More
Conditioning: 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds of: Wall ball shots (25/16) @ (9’) Chest to bar pull-ups For time or reps completed by time cap (25:00 cap) Post results and experiences to commentsRead More
Strength: Front Squats Set 1: 6-4-2 (increasing load) Set 2: 6-4-2 (increasing load, try to go heavier than Set 1) For score* *Score is total weight lifted Conditioning: 10 Front squats* 15/12 Cal rowed Rest 1:30 5 Rounds for time *increase weight each round according to the following percentages: Round 1:...Read More
