February 1, 2020 Team WOD In teams of 3 complete the following: 30 minute AMRAP 8 Bench Press (155/105) 10 Double Dumbbell Hang Lunges (5/5 @ 50/35) 12 Max Effort Pulls on Rower* (for distance) Athletes will complete a full round before switching. Once Athlete 1 gets to the rower, Athlete 2 can begin the...Read More
January 31, 2020 Strength: Push Press (Week #1) 4 sets of: 6 reps at 90% Rest 2:00 between sets. *This is the first week of four of our Push Press Cycle. The 90% is taken off of the 10-Rep Max completed on January 24, 2020. Metcon: (For time) 30 Kettlebell Swings (53/35) 30 Wall Balls...Read More
January 30, 2020 Metcon: 20 minute AMRAP 60 Double Unders 20/16 Calorie Assault Bike 10 Squat Clean Thrusters (135/95) Core/Midline: 1:00 Plank Hold 30 Abmat Sit ups :50 Plank Hold 25 Abmat Sit ups :40 Plank Hold 20 Abmat Sit ups :30 Plank Hold 15 Abmat Sit ups :20 Plank Hold 10 Abmat Sit ups...Read More
January 29, 2020 Strength: Snatch Every 1:30 x 5 sets 2 Pausing Snatch Deadlifts* 1 Power Snatch *Pause for :03 Above the Knee before completing the Snatch Deadlift on each rep. Focus on hitting ALL the positions of the Snatch Deadlift. Metcon: (F0r time) 30-20-10 reps of: Calorie Row Hand-Release Push ups Hang Power Snatches...Read More
January 28, 2020 Gymnastic Skills 10:00 of: 5 Strict Tempo Pull ups* :15 Free Standing Handstand Practice** *Complete a pull up, then :03 negative down. Can also do a jumping pull up, then negative down. **Use a band across the rig as a scaled option. Conditioning: (For time) 350ft Shuttle Sprint* 27 Burpees to 6″...Read More
