In teams of 3 you’ll be moving through this triplet in “snake” fashion. Think of it like baseball, an athlete can only occupy one “base” (or in this case movement) at a time, as the station in front of you becomes available, you move forward. Count complete rounds as – everyone completing each movement counts as one round. We’ll be counting only full rounds today.  “Snake Hoppin” AMRAP in 25 minutes 30 Double Unders 10 Box Jump Overs (24/20″) 10 Over head squats (75/55)Read more

With 6 rounds for time today guys, use a power snatch weight that is manageable for quick singles.  Dial in toes to bar and scale with either volume or range of motion.  As an alternative go to lying toes to bar or sit-ups as needed. Finish up today with an all out 1 minute sprint on the assault bike – max calories is the goal! 6 Rounds For Time 6 Power Snatches (135/95) 10 Toes To Bar 200 M Run Cash Out AMRAP in 1 Minute ME assault bike caloriesRead more

Chipper time!! Move through this taking short rest as needed. Once you finish, glance at the clock and rest exactly one minute. Then on your own complete a ME set of burpees. You’ll record both pieces for today. For Time 50 Wall Balls (20/14) 40 Pull-ups (RX+ C2B) 30 Hang Squat Cleans (115/75) 20 Shoulder to Overhead (115/75) 10 Muscle Ups rest 1 minute AMRAP in 1 minute ME burpeesRead more

Take a few minutes to hit some heavy work in the dead lift – don’t go for a new record here, just need to feel some heavy weight. Met-con weight should be lighter than what you hit in the opening portion by quite a bit. Use a moderate weight that you can aim to go unbroken on. It’s more important to go unbroken than it is use (225/155) those are just weights that no one should need to use more than. Scale HSPU to stink bugs or regular push-ups, no elaborate scales here – need these sprints to be fast. Strength (pre wod) Take 10 minutes to build up to a moderate dead lift triple – do not record Conditioning (record slowest) 5 intervals of 10 Cal Row / 8 cal Bike 10 unbroken dead lifts (225/155) 5 Handstand Push-upsRead more

Classic bench mark today – Lets tackle Cindy, find a good pace and keep moving. Stay away from banded pull-ups today in order to persevere the stimulus. Go with ring rows, jumping or barbell pull-ups. Or if you have some RX pull-ups simply scale the rep count. Skill Take 15 minutes to work on muscle up progressions and skills.  “Cindy” AMRAP in 20 Minutes 5 Pull-ups 10 Push-ups 15 Air SquatsRead more