Warm-up With General Class WOD “Triple 3” 3000m Row 300 Double Unders 3 Mile Run Top Times from 2014 Games Male – 33:03 Woman – 36:07 3 Mile Run from Gym: • Right onto Dorchester Ave. • Left at the light up D St • Right onto West Broadway • Right at the light to […]
Warm-up With General Class – With a partner 1:30 on, :30 off/ transition – Max Cals on Bike – Barbell Thrusters – Barbell Roll Outs Strength Front Squat 3-3-3-3 Partner WOD 70 Calorie Bike or Ski Erg 60 Clean and Jerks (135,95) 50 Calorie Bike or Ski Erg 40 Thrusters (135,95) Level 2- 1.5,1pd; 75,55 […]
Warm-up With General Class EMOM 6 1. 50’ Bear Crawl 2. 30 Double Unders 3. 15 Scap Push Ups Accessory Shoulder Work 2×20 1. Bandy Scap Pull Aparts – *shoulders back and down, no shrugging 2. Shoulder taps* *Have your partner hold your feet in a plank position or put your feet in low rings […]
Warm-up With General Class Run 400m then Double Tabata (4x) 1. Plank-ups 2. Hollow Rocks 3. Jack Knives 4. Sit-ups Grab a band 2 Rounds: 10 Bandy Good Mornings 10 Bandy Side Steps Each Way WOD 2 Rounds 400m Run 20 Deadlifts (225,155) 400m Run 30 Chest to Bar Pull-ups 400m Run 40 Kettlebell Swings […]
Warm Up With General Class EMOM 9 1. 15/12 Cals on Rower 2. 12 False Grip Ring Rows 3. 15 Wallballs Skill Muscle-up Ring Dip Strength 1. Press 3-3-3-3 2. Push-press 2-2-1-1-1 WOD 40-30-20 Row/Ski for Calories Wallballs 5-4-3 Muscle-ups after each round Level 3- 15-12-9 Ring dips Level 2- 10 Ring Dips after each […]
Weekly Floater WOD 21-15-9-15-21 Kettlebell Thrusters 0.XX Distance on AirRunner
Saturday, August 5th Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Ben-ghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his par-ents, Ben and Barbara, sister Katie, and brother Greg. Warm Up With General Class Skill […]
Warm-up 2 Rounds 20/15 Cal Row 12 Scap Pull Ups 9 Good Mornings 6 Shoulder Taps per side Test Max Effort Strict Pull-ups 2 Attempts Report 1st and 2nd Effort Strength 1. Deadlift 3-3-3-3 2. Front Squat with Chains 2-2-2-2 WOD 3 Rounds 50 Calorie Row 100ft Handstand Walk 5 Rope Climbs
