Conditioning 1: Partner up, and perform as many rounds and reps as possible in 8 minutes of: Run 200m* 4 Handstand Push-ups 4 Deadlifts (225/150)   For Score *Tag partner when coming in from the run. So at that time partner 1 will continue with round 1, and partner 2 starts round 2. For scoring purposes, each run is worth 4 points, 1 for each 50m. Each round being a total of 12 points.   …rest 3 minutes   Strength: Find 1-rep max Jerk   15:00 cap   …rest 3 minutes   Conditioning 2: Perform 4 rounds of: 300m Run 20 Slammers (12/8) 10 Power Snatches (95/63)   For Time     Post score, max load, and time to commentsRead more

  Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and… Straddle Jump to Handstand x 10 reps One-leg Tuck Jump to Handstand x 10 reps   For Quality   Conditioning: Row 50 Calories For Time …rest 3 minutes, then perform: 3 rounds for time of: 5 Muscle-ups 10 One-arm Kettlebell Snatches (53/35) 15 GHD Sit-ups 20 Wall-Ball Squat Cleans (20/14) …rest 3 minutes, then perform: 100 Double Unders For Time   Mobility: Quad Smash – 1:30/leg Anterior Compartment Smash – 1:30/side Hip Capsule Stretch – 1:30/side     Post times and experiences to commentsRead more

  Strength: Back Squats 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders   3 rounds for time Compare to Friday, 27 June 2014   Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Center Straddle Stretch – 2:00     Post load and reps, time, and experiences to commentsRead more

  Conditioning: Partner WOD* “Slack-eyed Saturday” (edited) Buy-in: 100 Double Unders …then 20 Chest-2-Bar Pull-up 40 Wall-Ball Volleyball Throws @ 8′ (20/14)* Run 800m 40 GHD Sit-ups 40 Shoulder Press (65/45)* 40 Overhead Squats Row 800m 40 Kettlebell Swings (53/35) 40 Push Press 40 Front Squats Run 800m 40 Plate-facing Burpees 20 Handstand Push-ups   For Time Compare to Saturday, 21 February 2015   …Rest 2 minutes   Strength Sellout: Find 1-rep max (10:00 cap) Hang Power Clean   For Score (team total) *Equal work. One partner working at a time. Tag between exercises. Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 16 lb ball. Use the same weight for each of the weighted exercises   Mobility: Hip Capsule –...Read more

  Conditioning: “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time Compare to Saturday, 29 June 2013   Flexibility: Side Straddle stretch – 1:00/side Center Straddle – 1:00 T-Spine Smash – 2:00   2 rounds for quality     Post time and experiences to commentsRead more