WOD: Warm-Up 10x:20 Holds Rest :10 Between Transitions Alternating Between: Hollow Hold/Superman Hold -Then- 4 Two Minute Rounds: 1 Minute Max Calories On Rower 1 Minute To Complete 15 KBS@70/53 Rest 1-2 minutes between rounds depending on traffic.
WOD: 7×3 Dynamic Deadlifts @60% 1RM -Then- In teams of two complete 7 rounds each of x5 manmakers (55/35) with one partner working at a time. Then partner cool down jog 800m-1200m run.
This coming Monday we will be having a Hero WOD in observance of Memorial Day. The WOD schedule on that day, May 27th, is 9am only (all other classes will be canceled). I hope you will be joining us as we do “Roy”. He is a fallen soldier with whom Ben Herbert was deployed. You [...]
WOD: 3×10 Bulgarian Squat (Front Rack With Barbell) ** Go as heavy as you can handle, if your new you do not need to use weight. -Then- 5 Rounds 30 Seconds-Max Rep. DB Hang Power cleans + Push Press Rest 30 Seconds 30 Seconds-Max Rep. Weighted Pull-Ups (if you need bands for pull ups do [...]
WOD: 1×20 Back Squat ** Add weight from last week. -Then- For Time: 21 Deadlifts 205/165 10m Bear Crawl 21 Slam Ball Sit Ups 10m Bear Crawl 15 Deadlifts 10m Bear Crawl 15 Slam Ball Sit Ups 10m Bear Crawl 9 Deadlifts 10m Bear Crawl 9 Slam Ball Sit Ups
WOD: 10x :20 Max Effort Hollow Rock ** Rest :10 Then- 10 Rounds For Time 10 Pull Ups 30m Farmers Carry (pick weight) ** Farmers carry is 15m out 15m back
WOD: 7×3 Dynamic Deadlift at 60% + Band ** Rest 1 minute between sets. – Then – 3 RFT 400 m Run 30 Push Ups (highest ability) 15 Single Arm Dumbell Squat Clean -Rest 1 minute Max KbS in 3 minutes
Pre-WOD 6min Cap 50-35-20 Double Unders 18-12-6 Alternating DB Shoulder Press (pick weight) WOD 5 Timed Rounds 5 TNG Power Cleans (pick weight, go heavy) 100m Sprint (to the second no parking sign) ** Walk back for recovery. *** Do not fall in the street!!! Watch where you are going.
WOD: 4×5 Bulgarian Squat (5 reps each leg, heavy) For Time: 35 Wall Ball 20 T2B 10 Snatchs (pick your weight) 20 T2B 35 Wall Ball 800m Run
WOD: 1×20 Back Squat (Try to go heavier than last week, if you didn’t do it then use your 70%1RM) “Friday Night Special” 400m Run 21 Power Clean 185/135 21 Ring Dips 400m Run 15 Power Clean 15 Ring Dips 400m Run 9 Power Cleans 9 Ring Dips 400m Run
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