Conditioning: 10 Chest-2-Bar Pull-ups 16 Alternating Pistols 25-ft Handstand Walking 16/12 Calories Rowed 10 Ring Dips   4 rounds for time   Strength: Overhead Squat 8-rep max   Flexibility/Mobility: Quad Smash – 1:30/leg Overhead T-Spine Smash – 2:00 Overhead Distraction w/ External Bias – 1:30/side Barbell Biceps Smash – 1:00/side     Post time, load, and experiences to commentsRead more

  Sprint Work: Partner up, each partner rows each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16   For time *Partner A rows (20/16) calories, switches with Partner B who then rows (20/16) calories. Partner B then switches with A to row (30/24), etc.. Strength: Behind the Neck Jerk 2-2-2-2-1-1-1-1-1-1-1… For max load Start at 25% Jerk, increase by 10% through the first 1, and then increase by 5% until max is reached.   Flexibility/Mobility: Quad Smash – 1:30/side Elevated Cat – 1:30 Half Straddle – 1:30/side     Post row time, max load, and experiences to commentsRead more

  Skill: Practice 10 minutes on: Pistol Progressions 1, 2, 3, 4   For Quality   Conditioning: “Strictly Speaking” 100 Double Unders 20 Strict Handstand Push-ups 25 V-ups 30 Burpee Box Jumps (24/20″) 30 Calories Rowed 25 meters Overhead Walking Lunges (45/35) 20 Strict Pull-ups 100 Speed Skips   For Time Compare to Tuesday, 07 April 2015   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time and experiences to commentsRead more

Praise the Lord! The tomb is empty!! Have a Happy Easter!!   Conditioning: “Resurrection”* 1-mile Run   …then perform… 5 rounds of: 6 Pull-ups 11 Push-ups 16 Squats   …followed by… 3 rounds of: 23 Wall-ball Shots (25/16) @ (10/9′) 20 Unanchored Sit-ups 12 Push Press (115/73)   …next… 5 rounds of: 11 D-ball Cleans (100/80) 11 Burpees 11 Alternating Dumbbell Snatches (50/35)   …finally… 1000m Row   For Time *Rx+ version “Carry Thy Cross”, do WOD vested   Flexibility/Mobility: ROMWOD     Post time and experiences to comments Explanation of the setup and numbers can be found in the commentsRead more

Strength: Front Squats 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups 10 Muscle-ups 100m Run   For Time Compare to Monday, 30 October 2017   Mobility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00     Post load and reps, time, and experiences to commentsRead more