August 11, 2018 Hero WOD – “Saman Kunan” Partner Version 12 Rounds for time: 13 Deadlifts (185/125) 17 Wall Balls (20/14) 200m Run (together) *Partners will work together on this workout. Round 1, Partner A will do the first exercise and Partner B will do the second exercise, and then both Partners will run the 200m...Read More
August 9, 2018 Metcon: Three Rounds for time of: 1000m Row 200m Farmer Carry (53/35 x 2) 100ft Walking Lunges Core/Midline: 3 x 10 (R + L = 1) Alligator Rolls *Alligator Roll = start in Hollow Body position, roll to right, back to middle, roll to left, back to middle = 1 rep.Read More
August 8, 2018 Strength: Bench Press 2 x 8 2 x 6 2 x 4 *Use progressive loading on the 8-6-4 sets. Reps should be completed unbroken. *Complete 10 Single Arm Dumbbell Bent Over Rows after each set. Metcon: Every 3:00 x 5 Rounds 400m Run 12 Toes-to-Bar GYMNASTICS CLASS at 5:30pm Come get Gym-Nasty...Read More
August 7, 2018 Gymnastic Skill: Rebounding Box Jumps 3 x 12-15 *Goal here is the get from box-to-ground back to box as quick as possible. You can fall from box or step, but try to explode back to box once both feet are on the ground. Scale height of box or jumping platform to be...Read More
August 6, 2018 Strength: Overhead Squat 5-5-3-3-1-1 *Start around 65-70% and build to a Heavy Single. Use this as a guide to determine where you are right now so we can use these new numbers as we move forward. Metcon: “Maddog” 12 minute AMRAP 2 Power Snatch (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row...Read More
