1.26.18
Teams of 2 complete Wod 21-15-9 x3 Front Rack Lunge Step 95/65 Box Jumps 24/20 SDHP Ab Mat sit ups
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Wod 3 rounds for time of: Run 600 meters 15 Deadlifts (275/185) 15 Handstand Pushups
Read More »1.24.18
The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.
Read More »1.23.18
Part 1 Overhead Squat 3-3-3-3-3-3-3 Perform a set every two minutes Take the bar from the rack Loading Guidelines: Sets 1-3: Warmup sets, 40-60% Sets 4-7: Working sets, 70-85% Focus on controlled descent, solid overhead position If new to this lift, keep weight light/moderate perform sets of 5 If unable[…]
Read More »1.22.18
Part 1 Power Clean + Power Clean + Jerk Perform one set every 2 minutes for 20 minutes (10 sets) Loading Guidelines: Sets 1-2: 60% 1RM Sets 3-4: 65% Sets 5-6: 70% Sets 7-8: 75% Sets 9-10: 80% If new to this lift, build to a moderately challenging weight, increasing[…]
Read More »1.19.18
Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 10/7 Calorie Row 150′ Shuttle Sprint Athletes complete full round before switching.
Read More »1.17.18
Part 1 Back Squat (30X1 tempo) 4-4-4-4-4-4-4 Loading Guidelines: Sets 1-3: Warmup sets (40-60% 1RM) – rest 1-2 minutes b/w sets Sets 4-7: Working sets (70-80%) – rest 2-3 minutes b/w sets Part 2 For time: 50-40-30-20-10 Wall Balls (20/14) 25-20-15-10-5 CTB Pullups * There is a 20 minute time[…]
Read More »1.16.18
At minute 0: 100 Double Unders 30 Burpees 30 Power Cleans (115/75) At minute 10: 100 Double Unders 30 Burpees 20 Power Cleans (135/95) At minute 20: 100 Double Unders 30 Burpees 10 Power Clean (185/135) Post time for each set to comments.
Read More »1.15.18
Amrap 10 5 power snatches 95/65 10 overhead walking lunges 1 rope climb, 15-ft. rope
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