WOD: “Four and a Quarter” for time – 40 min. cap – team of 2 – you go I go – split work evenly – break up any way you desire – FYI; good luck finishing under the time cap, you will have to push it…. 100 KB Swing 53/35 100/64 HR Push-up 100 KB […]
Read MoreWarm-up: R, R, R or J 1×8 Air Squat 1×8 Goblet Squat 2×8 DB SDHP then Wrist & Rack Stretch then DL>then your Clean weight Strength: Clean – 5×8 @ HAP plus Strict Push-up – 5×8/6 Metcon: for time – 12 min. cap 50 DU or 150 SU 40 DB S2O 40’s/25’s 30 […]
Read MoreWarm-up: R, R, R or J 2×5 Strict Push-up 2×1′ Low Plank 1×8 Air Squat 1×8 OHS Metcon: for time – 25 min. cap 2 rds of: 21/15 HR Push-up 40 Sit-up then 50 Alt. OH Lunge 40/25 then 5 rds. of 20 Slam Ball 30/20 20 DU or 50 SU then 50 Reverse […]
Read MoreWarm-up: 2×8 Goodmorning 1×8 Air Squat 1×8 Goblet Squat 2×5 Squat Jump then 90/90 Stretch then during Back Squat ramp-up squat to a box/ball to lock in proper depth and movement pattern Strength: Back Squat – 5×8 @ HAP then remove 50% of plate weight and do a 20 rep finisher set Metcon: […]
Read MoreWarm-up: R, R, R or J 2×3 Strict Pull-up 2×5 Strict Push-up 1×8 Air Squat 1×8 Goblet Squat then work on OHS as needed Metcon: “Cincy” 5 rds. for time – 30 min. cap 2 rds. of Cindy 1 rd. of Nancy Cindy: 5 Pull-up, 10 Push-up, 15 Air Squat Nancy: 400 m. Run, […]
Read MoreWarm-up: R, R, R or J 2×5 Strict Push-up 2×20″ Pull-up Hang 2×8 DB Strict Row 2×8 SLRDL Strength: B-O BB Row – 5×8 @ HAP plus 5xmax rep Floor Press Metcon: 10 min. AMRAP 15/12 cal. Bike or 250/200 m. Row 12 C2B or scale with B-O BB Row 9 Front Squat […]
Read MoreWOD: 32 min. AMRAP – team of 2 – split evenly – you go I go 60 Push-up 60 Air Squat 60 Sit-up 60 DB Alt. Snatch 40/25 60 DU or 180 SU 60 Leg Lift
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