WORKOUT OF THE DAY STRENGTH: Hang- Strict knee Raise Strict St. leg raise 5-10 reps with a 5 sec hold at the tip x 5 sets, rest 1:30-1:45 between sets 12 mins WOD: (Applesauce) 15 Pull-ups 20 WBs x 8 min AMRAP L1- 7/5 Bar M-ups, 30/20 L2- 20/14 L3- Jumping, 14/10 at the 10min Mark...Read More
WORKOUT OF THE DAY STRENGTH: OHS 8.8.8.8.8 across @ 90% of 5rm Or Snatch complex (listed below). Snatch complex- 5 sec snatch grip DL up 5 sec snatch grip DL down (eccentric) 1 Snatch 3 OHSs build over 16 mins WOD: (Stranger) 400m Run (or row) 21 KBs 15 Burpees x 3 Rds 16min Cap L1-...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Oil and Water) Team Wod In 2 mins, row 250m/200m, and with remaining time as many D-unders (or singles) as possible, then switch x 8 rounds as a team (4 per person) -right into- in 2mins, row 250/200m and with remaining time as many push-ups as possible, then...Read More
Don’t forget to wear your Halloween costume tomorrow for our workout!!! WORKOUT OF THE DAY STRENGTH: Single Leg DLs w/ BBs 6/ side, 5-6 sets WOD: (Don’t drop the pumpkin) 400m Pumpkin Run 30 Pumpkin Squat Cleans 20 Pumpkin Sit-ups x 4 Rds L1- 30/20# pumpkin L2- 300m ,20/14# pumpkin L3- 3 rounds, 200m,14/0# pumpkin, 25min...Read More
WORKOUT OF THE DAY STRENGTH: 4 sets of ME Hang Strict L-sit, on 3mins (Test 3) -Hang in chair -L-sit with knees straight -L-sit with feel above hip height WOD: (Fran) (Test 4) 21-15-9 Thruster Pull-up 10min Cap L1- 95/65 L2- 75/55, jumping L3- 65/35, V-rows -should be able to get the first set of thrusters...Read More
