WOD: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135#(95#) Toes 2 Bar Go fast and try not to break the reps. DO NOT go over the Rx’d weight. Strength: Dead Lift 3-3-3-3-3+Read More
WOD: AMRAP 12min 6 Clean and Jerks, 165#(110#) 12 Burpees The weight for this WOD should be challenging but not to the point of flooring you. Shoot for 75% of your C&J 1RM. Strength: Shoulder Press 3-3-3-3-3+ Ab Mat Sit-up 3×50Read More
Park WOD this Saturday at Kendrick Lake (9am only). WOD: 10-9-8-7-6-5-4-3-2-1 Chest 2 Bar Box Jumps, 24″/20″ Burpees Depending on class size we might have to run multiple heats on this one. Mobility: Spend 15-20 minutes on mobility drills. Examples: 1. Couch Stretch 2. Birthing Stretch 3. Pigeon Stretch 4. Foam Rolling 5. Band workRead More
STRENGTH WOD: Back Squat 10-10-10-10+ Working at 50%-60% Dead Lift 10-10-10-10+ Working at 50%-60% Weighted Lunge 10-10-10-10 (That’s 10 each leg) Ab-Mat Sit-up 3×50Read More
WOD: AMRAP 25min 15 Clean & Jerks, 95#(65#) 400m Run / 500m Row Ideally you will alternate the running and rowing between each round. However it may happen that you will run 2 rounds consecutively.Read More
WOD: 800m Run 10 Rounds 10 Pull-up 10 Push-up 800m Run Start the workout with 800m Run then do the ten rounds of the couplet then conclude the workout with an 800m run. Skill: Hand Stand Push-ups If you have HSPU’s down do 3 a minute for ten minutes, working on strict and kipping techniques....Read More
HERO WOD: “Pheezy” 3 Rounds for time of: 5 Front Squats, 165#(115#) 18 Pull-ups 5 Dead Lifts, 225#(175#) 18 Toes 2 Bar 5 Push Jerks, 165#(115#) 18 Hand Release Push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary...Read More
WOD: 2 Rounds Tabata interval: Row Double Under or Tuck Jump 50ft Shuttle Run (25ft forward, 25ft backward) Tabata interval is 20sec of work followed by 10sec rest done for 8 sets. Essentially you will do 2 Rounds of Rowing for 4min, Double Under for 4min and shuttle run for 4min following the Tabata guidelines. This...Read More
