Strength: Snatch 1-rep max Compare to Wednesday, 02 September 2015   Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 Toes-2-Bar 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups   For score Compare to Saturday, 15 July 2015 Alternate exercises through each round. Each run is worth 3 reps, 1 per 50m.   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post load, score, and experiences to commentsRead more

Pre-race smiles   Skill: 500m Row For Time   Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14)   For Time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg     Post times and experiences to commentsRead more

  Conditioning: “Improv” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Squats Burpees Slammers (12/8) Pull-ups Row 250 or Run 200 on even numbered rounds   For Time   Strength: Pick any lift and perform: 3-3-3 at 60 1RM   Focus on perfect form throughout movement   Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side Lateral Opener – 2:00/side     Post time, lift and load, and experiences to commentsRead more

Watch out! They are in charge! Yikes!   Conditioning: 500m Row 12 Paralette Pass-throughs 8 Squat Snatches (115/75) 400m Run 12 Ring Dips 8 Strict Pull-ups   3 rounds for time   Flexibility: 20 Sit-ups to Pike Hold Pike Stretch – 2:00 Right Leg Split – 1:00 Left Leg Split – 1:00 Center Split – 1:00     Post time and experiences to commentsRead more

  Strength: Overhead Squat 1-rep max Compare to Monday, 17 August 2015   Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93)   3 rounds for time Compare to Monday, 17 August 2015   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain Floss – 1:30/leg     Post load, time, and experiences to commentsRead more