Strength: Back Squat 1-rep max Compare to Friday, 03 April 2015   Conditioning: “Peek-a-boo” 50 Weighted Walking Lunges (35/25) 25 Pull-ups 50 Sit-ups 25 Box Jumps (30/24″) 50 Back Extensions 25 Ring Dips 50 Toes-2-Bar 25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′) 50 Double Unders   …Rest 2 minutes   15 Overhead Squats (185/123) For Time   Mobility: Quad Smash – 1:30/leg 20 PVC Passovers Posterior Chain Floss – 1:30/leg Seated Shoulder Flexion – 2:00     Post max load, times, and experiences to commentsRead more

  Skill: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 200m Run 4 Handstand Push-ups 8 Kettlebell Swings (70/45)   …Rest 3 minutes   Complete as many rounds and reps as possible in 6 minutes of: 200m Row 3 Front Squats (155/103) 5 Chest-2-Bar Pull-ups   …Rest 2 minutes   Perform as many reps as possible in 3 minutes: Burpees   For Score Alternate exercises. One partner working at a time.   Flexibility: Hold middle splits for 2 minutes 20 side leg swings, left 20 side leg swings, right Hip Capsule Stretch – 2:00/side 20 side leg swings, left 20 side leg swings, right Hold middle splits for 2 minutes     Post skills worked, time, score and experiences to commentsRead more

The madness was real on Saturday!   Strength: Deadlifts 1-rep max Compare to Wednesday, 01 April 2015   Conditioning: 12-9-6 rep rounds of: Thrusters (135/93) Knees-2-Elbows Run 300m at the end of each round   For Time   Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side     Post max load, time, and experiences to commentsRead more

  Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint     For Time Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post time and experiences to commentsRead more

“OUTCRY Tulsa 2015” was a packed house at the BOK!!   Strength: Hang Power Clean 1-rep max Compare to Friday, 27 March 2015   Conditioning: “Fabulous Friday” 4 rounds for time of: 4 Snatches (135/93) 8 Toes-2-Bar 100m Run   …Rest 3 minutes*   3 rounds for time of: 3 Squat Clean (205/133) 6 Handstand Push-ups 10 Calories rowed   …Rest 3 minutes*   2 rounds for time of: 6 Deadlifts (255/173) 10 Bar-over-Burpees   For individual and total times *Adjust the weight for the next lift during the rest time. Same bar is to be used for all 3 WOD’s, simply adding weight each part.   Mobility: Banded Olympic Wall Squat – 2:00 Barbell Shoulder Smash – 1:30/side Quad Smash – 1:30/leg     Post max load, times, and experiences to commentsRead more