Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees 50/35 Dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2aRead More
Strength Take 15 minutes to find a heavy complex of 1 Push Press + 1 Push Jerk 1+1 Conditioning AMRAP in 15 minutes 30 Double Unders 9 Toes to Bar 12 Shoulder to Overhead (115/75)Read More
After Wednesday’s 20 minute engine WOD we’re back shorter met-cons today. Sprint through these, knowing that you have a 4 minute break in between. Record Rounds and reps for each AMRAP in 6 minutes 10 Overhead Squats (75/55) 8 Bar Facing Burpees 2 Ring Muscle Ups Rest 4 Minutes AMRAP in 6 Minutes 10 Back...Read More
For our power clean practice today, work on stringing sets of 5 TNG style. You can increase weight over the 4 sets, but try to “catch” each rep lower than the previous. The idea is actively pull yourself to meet the bar. NO MUSCLE CLEANS Strength Power Clean Practice 5,5,5,5 Conditioning 2 Rounds For Time...Read More
Start out with an EMOM primer to get us ready for today’s WOD. EMOM x 8 A. Chest to Bar Pull-up Practice B. Double 10 Double Unders + 3 HSPU Our workout consists of things that we’re likely to see in the next few Open workouts. AMRAP in 15 Minutes 30 Double Unders 12 Power...Read More
Take 18 minutes to find a heavy double in the push jerk for the day. Once that wraps up, get together with some friends for a fun and challenging team triplet. Compare your time 1/8/18 Strength Push Jerk 2,2,2,2 In Teams of 4 water fall style “Quadzilla” 2 Rounds for Time 30/25 Calorie Assault Bike...Read More
For Time Run 400M 21 Front Squats (115/75) 21 Burpee Box Jumps (24/20) Run 400M 15 Front Squats 15 Burpee Box Jumps Run 400M 9 Front Squats 9 Burpee Box JumpsRead More
Skill Take 15 minutes to experiment with Dumbbell Hang Clean and Jerks Front Squat 3,3,3,3 For Time 50-40-30-20-10 Double Unders Air Squats W/ 5 Push-ups EMOMRead More
3 Sprint Intervals for Time (totaling 6 rounds) Record your slowest 2 Rounds of 7 Push Press (115/75) 9 Box Jump Overs (24/20) 11 Kettlebell Swings (70/53) rest as needed between each Accessory Work Close Grip Bench Press Warm-up Then 5,5,3,3Read More
For Time 50/40 Cal row 20 hang squat cleans @ 135/95 15 burpees 10 Chest to Bar Pull-ups or for rx+ 5 Bar Muscle Ups 15 hang squat Cleans @ 155/105 15 burpees 10 c2b or 5 bmu 10 hang squat cleans @ 165/115 15 burpees 10 c2b or 5 bmu 5 hang squat cleans...Read More
