AMRAP 20: Teams of 3: 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) Shuttle Sprint 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3[…]
Read More »Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Squat Snatch – Build to a Heavy Single The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed,[…]
Read More »Wod: 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 50 Calorie Bike – 2 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 35 Calorie Bike – 1 Round: 50 Double-unders 20 Wallballs (20/14#) – 20 Calorie Bike The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press)[…]
Read More »4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95) Score is total number of Clean & Jerks Fun combination of gymnastics, monostructural work, and weightlifting in today’s workouts. Gymnastics work trains us to move our own body weight,[…]
Read More »Fun Friday comp style wod focus here is team work and strategy and support and fun. sign up for class asap to help out the coaches with set up. Wod 1 With a Running Clock… In 6 Minutes (0:00 – 6:00), 1-Rep Max Thruster Rest 1:00 In 3 Minutes (7:00[…]
Read More »AMRAP 3 21 Overhead Squats (75/55) 21 Box Jumps 30,24 Max Cal Row Rest 3:00 AMRAP 3 18 Overhead Squats (95/70) 18 Box Jumps 30,24 Max Cal Row Rest 3:00 AMRAP 3 15 Overhead Squats (115/80) 15 Box Jumps 40,30 Max Cal Row Rest 3:00 AMRAP 3 12 Overhead Squats[…]
Read More »Push Press X 2 Split Jerks X2 4 Sets Wod: Amrap 12: 30 Double Unders 12 Push Press (95/65) 30 Double Unders 12 Toes to Bar
Read More »5 Rounds (In a 4 Minute Window): 400 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) 2 Minutes Rest Between Rounds.
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