November 3, 2018 Partner WOD Teams of 2 complete the following: 20 minute AMRAP 10/8 Calorie Row 1 Rope Climb (15′) 5 Bench Press (185/125) *Partner must complete a FULL Round before tagging their partner, who will then complete a FULL Round as well. The Non-Working Partner will complete a Deadlift Hold w/ Axle Bar...Read More
November 2, 2018 Strength: Push Jerk 10-8-6-4-2 (prog. loading) *Complete 10 Squat Therapy after each set. Do these NICE and SLOW. Focus on the “Therapy” of these. They are NOT just Air Squats. Metcon: (For time) 15 Lungesters (Lunge R + Lunge L + Thruster = 1) (75/55) or Rx+(95/65) 15 Bar Facing Burpees 12...Read More
November 1, 2018 Metcon: Every 3:00 for 6 Rounds 3 Muscle ups** 5 Squat Cleans @ 70-80% 7 Strict Handstand Push ups** Rest 1:00 after each round. *The weight of the Squat Cleans should be something that is moderate to heavy, but that you are still able to cycle through them at a decent pace. ...Read More
October 31, 2018 Happy Halloween! Feel FREE to wear your Costume. Strength: Back Squats 3 x 6 (55-60-65%) 3 x 4 (70-75-80%) Row Conditioning: 1000m Row Time Trial *This is the 3rd and Final attempt at this. Try and beat your last one. Metcon: “Zombie Chase” Living start at 0:00 and Zombies start at 3:00...Read More
October 30, 20218 Skill/Accessory Work: Banded Kettlebell Swings 3 x 10-15 *This is a New Movement for most of you, so take your time and focus on doing it correctly. Complete 10-20 Handstand Shoulder Taps after each set of swings. Metcon: “Death by Burpees & Deadlifts” EMOM till failure of: 5 Lateral Barbell Burpees 1-2-3… Deadlifts...Read More
October 29, 2018 Strength: Clean Complex 1 Deadlift + 1 Hang Power Clean + 1 Hang Power Clean & Jerk *Build to Heavy Complex in 12 minutes Metcon: 10 minute AMRAP 30 Double Unders 10 Dumbbell Hang Squat Cleans (50/35 x 2)Read More
