Sprints: 100m run Rest 1:00 200m run Rest 2:00 300m run Rest 3:00 400m run Rest 3:00 300m run Rest 2:00 200m run Rest 1:00 100m run   For Time   Conditioning: Bike 30/24 Calories …then 2 rounds of: 21 Box Overs (20/16″) 7 Kipping Pull-ups 15 Box Overs (24/20″) 5 Strict Pull-ups 9 Box Overs (30/24″) 3 Weighted Pull-ups (30/15#) …then Bike 30/24 Calories   For Time   Flexibility/Mobility: Side Straddle – 1:30/side Center Straddle – 1:30 10 Skin-tthe Cats     Post times and experiences to commentsRead more

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10/8 Calories Biked   For Score   Strength: Thruster 1-rep max Compare to Wednesday, 27 December 2017   Flexibility/Mobility: Couch Stretch – 1:30/side Supine Shoulder Stretch – 1:30 Olympic Wall Squat – 1:30 Sink Mobilization – 1:30     Post score, max load, and experiences to commentsRead more

  Strength & Conditioning: Partner WOD 40 Alternating Pistols* *Equal work   …then…. 10-9-8-7-6-5-4-3-2-1 rep rounds* of: Front Squats (135/93) *After each set of FSQ, perform 30 Double Unders. Equal work not required.   …rest 3 minutes, then… 40-20-10 rep rounds* of: Fat Bar Deadlifts (180/120) Sit-ups *Equal work required.   …rest 3 minutes, then… Run 1 mile* *Vested (20/14) if you got it. Both have to run the mile.   For time   Flexibility/Mobility: ROMWOD     Post time and experiences to commentsRead more

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 Burpees 10/8 Calories Biked 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Friday, 15 December 2017   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post time, max load, and experiences to commentsRead more

  Open Gym 1730-1900     Post experiences to commentsRead more