Conditioning: Run 400m or Row 500m 50-ft Dumbbell front rack walking lunges (50/35×2) 10 Chest-2-bar pull-ups   3 rounds for time   Strength: Front Squat Every 2-minutes, perform the following sets: 9@25% of your 1-rm 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80%   For max reps and quality     Post results and experiences to commentsRead more

  Endurance: Bike 6:00 @ 90% of “6-min test pace”26 Rest 2:00 Row 6:00 @ 90% of “6-min test pace” Rest 2:00 Bike 4:00 @ 95% of “6-min test pace” Rest 2:00 Row 4:00 @ 95% of “6-min test pace” Rest 2:00 Bike 2:00 @ 105% of “6-min test pace” Rest 2:00 Row 2:00 @ 105% of “6-min test pace”   For quality of pace control   Skill: 5 Tempo ring rows @ 3-0-3-0 pace 1:00 Rest 1:00 Max rep barbell L-sit strict press 1:00 Rest 2-3 Sets     Post results* and experiences to comments *Annotate goal paces vs. actual paceRead more

  Conditioning: Partner WOD 7-minute AMRAP* of (alternating rounds): 10/8 Calories biked 7 Strict pull-ups …Rest 3-minutes, then… 7-minute AMRAP of (alternating rounds): 10/8 Calories biked 7 Push-ups …Rest 3-minutes, then… 7-minute AMRAP of (alternating rounds): 10/8 Calories biked 15 Squats   For score(s) *All performed with a (20/14) vest, if available   …Rest/warm-up 10-minutes, then… Strength: Clean & Jerk (155/103) Max reps* in 3:00 for partner teams *Only one team member can be performing work at a time. If separate bars are used, non-working partner cannot touch their bar until working partner’s bar is on the ground.     Post results and experiencesRead more

  Conditioning: As many rounds and reps as possible in 20:00 of the following: 12/10 Calories rowed 9 Wall ball shots (20/14)@(10/9′) 1 Barbell complex* (155/103)   For score *Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead.  Entire complex is worth 6 points for scoring purposes.  Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC. The S2OH can be connected to the second HPC. But MUST finish in the fully locked out position.   Strength: Shoulder Press Every 2-minutes, on the minute, perform the following sets: 9@25% of your 1-rm shoulder press 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80%   For max reps and quality   Post results and experiences to commentsRead more

  Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53) 30 Slammers (12/8) 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53) 30 Double Unders …Rest 3:00, then… Run 600m   For Time Compare to Monday, 05 November 2018   Skill: 0:30 Low plank hold 0:30 Rest 0:30 Hollow hold 0:30 Rest   4 Sets     Post results ands experiences to commentsRead more