WU: 2 rds- 15 Cals 1 min down dog 15 jaguar steps 10 Goblet squat with pause in bottom :30 glute squeeze ST: Work up to 85% Back Squat for Max Reps. (Shoot for minimum 3 reps) For Time: 150 Calorie Row EMOM: 3 burpee over the erg (workout starts with 3 burpees)Read More
WU: tabata- hollow rocks and superman swim (4 rds ea. alternating) *then* Intro to Squat Snatch SS: Find a 1 Rep Max Squat Snatch in 16 minutes. *Only 2 misses allowed. Two. Not three.* For Time: 800m Run 30 KBS (american, 2/1.5) 30 Wall Ball Shots (20/14, 10′) 600m Run 25 KBS 25 WBS 400m Run 20...Read More
WU: 2 rds- 400m Run Coached stretching/mvmnt prep ST: Accumulate 50 reps of Strict Chest to Bar Pull-up, or Strict Pull-up. (Or your absolute hardest version of a pull-up) *Rest as needed. 15 min soft cap. WOD: Squatting “Elizabeth” For Time: 21 – 15 – 9 Squat Cleans (135/95) Strict Ring DipsRead More
In teams of 2 or 3: 25 min. AMRAP- 100 Cal Row, 50 Thrusters (95/65) 100 Cal Row, 50 Thrusters (135/95) 100 Cal Row, 50 Deadlifts (185/135) 100 Cal Row, 50 Deadlifts (245/175) Read More
Ms. Clever hands 5 Rounds For Time: 12 Pull-ups 12 Overhead Squats (95/65) Rest 5 mins 4 Rounds For Time: 12 Wall Ball Shots (20/14, 10′) 2 Rope Climbs ACC: For time- 6 sets of :20 Handstand Hold (Rest as little as possible. Holds must be 20 total seconds, no more and no less. Kick off the...Read More
ST1: Find a 1 Rep Max Back Squat in 20 minutes. ST2: Find a 2 RM Bench Press *Then Superset x 2 sets: Drop to 90% for x 3 reps, immediately followed by Clap Push-ups x 10 reps. Unlimited rest.Read More
