Strength: Deadlift 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 Deadlifts* 15/12 cal bike Rest 1:30 5 Rounds for time *increase weight each round according to the following percentages: Round 1: 35% of...Read More
General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Hand release push-ups 8 Sit-ups 8 Pause squats (3 seconds) 8 Ring rows 8 Shoulder press w/ T then… 2 rounds: Bike 1:00 10m Frankenstein walk 10m Quad pulls 10 Jumping jacks Endurance: As many calories as possible on assault bike in 20 minutes* *Please post/record...Read More
Conditioning: E2MOM for 10 Minutes: Row 12/9 cals 9 Sumo deadlift high pull (75/53) 7 Front squats (75/53) 5 Kettlebell swings (72/53) Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Clean Start at 25-30% 1RM clean Post results and experiences to commentsRead More
General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/10 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories Endurance: 10 cal bike 10 cal ski erg 10 cal row 200m run 20...Read More
Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome. Enjoy your Freedom! Happy Independence Day! Conditioning: Partner WOD Buy In: 200m sandbag drag* (70/50) (each partner performs drag) *100m done with...Read More
Endurance: Row 250m Rest 1:00 Run 200m Rest 1:00 Row 500m Rest 2:00 Run 400m Rest 2:00 Row 750m Rest 3:00 Run 800m Rest 3:00 Row 750m Rest 2:00 Run 400m Rest 2:00 Row 500m Rest 1:00 Run 200m Rest 1:00 Row 250m For total sprint time (Total time – 18:00 of rest =...Read More
Conditioning: Partner WOD: Buy in: 100 cal bike for time (8 min cap, if finished before 8 min, rest) At 8 min mark begin 20 min AMRAP of: 400m run 20 Overhead squats (95/63) 20 Box jumps (20”) 20 Handstand push-ups For score Then… Cash Out: 100 bar over burpees for time...Read More
Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Snatch Start at 25-30% 1RM snatch Post max successful load Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 200m Run 40-ft DB Overhead walking lunges – right arm (50/35) 20 GHD sit-ups 40-ft...Read More
Endurance: Assault bike 4200m Rest 3:00 Assault bike 2100m Rest 2:00 Assault bike 1000m Rest 1:00 Assault bike 600m For time Compare to Tuesday, 25 June 2019 Strength/Skill: Every minute on the minute, for 7:00, perform: 1 Strict pull-up, adding 1 pull-up each minute* For total reps *1 on minute 1, 2...Read More
