Warm up (15 minutes) 50 Double Unders 20 Triangle Push-Ups 30 Supermans 14 Alternating Turkish-get-up Strength (25 minutes) Push-press 3-3-3- all heavy Push-jerk 3-3-3 -all heavy WOD (20 minutes) 3 Rounds 50 Double Unders 25 Power Snatches (95,65) 50 Double Unders 25 Pull-ups Do not scale up, move faster.
Warm up (15 minutes) 50 Double Unders 20 Triangle Push-Ups 30 Supermans 14 Alternating Turkish-get-up Strength (25 minutes) Push-press 3-3-3- all heavy Push-jerk 3-3-3 -all heavy WOD (20 minutes) 3 Rounds 50 Double Unders 25 Power Snatches (95,65) 50 Double Unders 25 Pull-ups Do not scale up, move faster.
We are switching it up this week and doing the Open WOD competiton style on Saturday from 8-10am. We are still planning on having the 13.4 as the WOD on Thursday, but we will not be retesting on Sunday. Registration will close on Friday at 5pm. To sign up please click here. Guys, get excited! […]
There will be an Open WOD 13.3 re-test today at 12pm. No sign up necessary…just come ready to crush it. Strength 4 rounds not for time of Max Reps Bench Press at X weight Rx – X = bodyweight L3 – X = ¾ bodyweight L2 – X – ½ bodyweight L1 – X = […]
30+ minutes of Lower body mobility Rest Day or 13.3 Retest Floater WODs Gymnastics 21-15-9 30″ Box Jumps Toes to Bar Clapping Push ups WeightLifting w/ Dumbells EMOM: 10 2 Squat Cleans 2 Front Squats 2 Push Jerks Conditioning 7 Min AMRAP Double Unders * every time you stop or miss = 5 burpees Score= […]
Intensity and consistency are the two points of performance to focus on for today’s WOD. Since there is 2 minutes of scheduled rest after each round there is no excuse NOT to go full throttle for the row, run and rope climbs. Recover by shaking it out and catching your breath. Next is consistency…each round […]
Warm-up 2 rounds w empty barbell 10 OH squats 10 ring dips 10 cleans 10 split jerks *after first round, load light weight for 2nd round Strength Work up to a 1RM Clean and jerk WOD (25-30 min) – Teams of 2 Run 800m together as a team* 10 Rope Climbs 20 Muscle-ups 30 Overhead […]
Warm-up – 10 minutes 1000m row 5 minutes to stretch the legs Strength – 20 minutes High bar back squat 2-2-2-2-2 In between each set perform a max set of T2B WOD – 20 minutes 3 Rounds 20 Box Jumps (24,20); stand up on the box 20 Chest to Bar Pull-ups 20 HSPUs Ca$H Out […]
Open WOD 13.3 12 minute AMRAP of: 150 Wall balls (10ft/9ft) 90 Double-unders 30 Muscle-ups Ca$H Out – Mobility or Floater WOD
Rest Day Mobility – Spend 30+ minutes rolling and loosening up the shoulders with a band.