Worm Warm-up Stay focused, stay on task, work as a team 2-3 rounds each depending on the number of people present. 12 Worm Squats 12 Worm Facing synchronized burpees WOD 1 500-meter row, partner completes 125 double-unders (each) 50 deadlifts (275 / 185 lb.) partner holds barbell at the waist 50 toes-to-bars, partner hangs 10 […]
We are asking all athletes to scan the shelving next to the desk for any shoes, belts, equipment. If you are interested in keeping your belongs please MOVE ALL ITEMS TO THE SHELVES NEXT TO THE FRIDGE. Any items left will be given to good will on Friday 4/8. Warm-up 5 minutes of consecutive jump […]
Conditioning WOD is your warm up Bike/ Ski Erg 30s work:30s Rest for 10 MInutes Report Total Calories Skill Handstand to forward Roll Can work on it from a wallclimb Test Max Freestanding handstand hold Strength/Oly EMOM14 Odd- Deadlift 5 Reps @80% Even- Push-jerk 3 Reps @80-85% WOD 10 Minute AMRAP 10 Burpee Box Jumps […]
Warm-up/Shoulder Stability -Arm-bar stretch -Turkish Get-up 20 Turkish getups at a medium weight. Alternate arms for each rep. Oly Snatch 3×3 @80% 2×2@85% 1@90% 1@95% 1@100% WOD 1 1000m Row 30 Front Squats (195,135) Rest 5 minutes WOD 2 800m Run 30 Strict Handstand Push-ups (work on kipping if you are not proficient at […]
Warm-up With General Classes Partner WOD 1 12 Minute AMRAP 50 Double unders Each (both athletes work at the same time) or 300m Run As a Team 40/30 Calorie Row -One partner works at a time on the Row. Accumulate as many Rounds/Calories as possible. Rest 3 minutes Partner WOD 2 10 minute AMRAP 40 […]
Warm-up With General Classes Skill Max Effort L-Pull-up Max Effort L-sit WOD (20 Minutes) 5 Rounds 10 C2B Pull-ups 15 Deadlifts (185,125) 20 Box Jumps
Open WOD 16.5 is 14.5 21-18-15-12-9-6-3 Thrusters (95,65) Bar-Facing Burpees
