STRENGTH: 15 min to complete: Clean Pull 3-3-3-3 @ 85-100% of 1 RM Clean (do not tap- and-go!) WOD: "Death by Weight" 1 Power Clean Every 75 sec Adding 10# every interval Starting weight: Lv1: 65/45 Lv2: 95/65 Lv3: 135/95 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS...
STRENGTH: Every 2 min for 5 sets 5 Push Press ~65-75% (Last performed on 1/5/21) WOD: For time, partition as desired: 300 DU 150 Sit-ups 75 Push-ups Scaled: 150 DU/500 Singles 100 Sit-ups 50 Push-ups *20 min cap* ...
A. Every 90 sec Snatch Balance (from rack) 3-2-2-1-1-1 *For quality and confidence: if not landing in the bottom of the squat, go lighter! B. Every 2 min x 3 sets 3 High Hang Snatch C. Every 2 min x 3 sets 3 Low Hang Snatch (Above knee) D. 10 min to find and...
Skill: Bar Muscle Up drills -hip to bar -jumping MU WOD (ALL CLASSES): 1 min stations for max reps- 5 rounds -Bar MU/ Jumping MU/ Burpee pull-up -Handstand Walks/ bear crawl (5ft = 1 rep) -Calorie Row -Dumbbell Single Arm Hang Cluster (50/35) -1 min rest REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...
STRENGTH: Every 3 min for 5 sets, 8 Deadlifts @ 65% of 1 rep max Partner WOD: Offense/ Defense, 3 rds (each) for reps: Defense: Run 336m (1 lap around the field) Offense: Double Db Box Step Overs for reps Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 (15 min cap) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...
STRENGTH: Turkish Get-up 1 set of 3 unbroken reps per side 2 sets of 2 unbroken reps per side 3 sets of 1 per side WOD: 10 min AMRAP 10 Strict HSPU 10 Toe-to-bar REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class...
STRENGTH: Back Squat 5x2 @ 85% (Go heavier than 4/8/21) WOD: for time: 21-15-9 Power Snatch Overhead Squat Lv1: 45/35 Lv2: 75/55 Lv3: 95/65 *12 min Cap* REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12 PM PEEK into the WEEK...
Partner WOD For time 100 Cal Row* 25 Synchro Burpees 200 Double Unders * 25 Synchro Burpees 100 Kettlebell Swings (American)* (53/35) 25 Synchro Burpees 400m Relay Run (switching every 50 m) 25 Synchro Burpees *Share work as desired for Row, DU, and KBS. One partner works at a time for everything except burpees. REQUIRED by...
HERO WOD: “Hammer” 5 rounds, each round for time, of: 5 Power Cleans, 135/95 lbs 10 Front Squats, 135/95 lbs 5 Jerks, 135/95 lbs 20 Pull-ups Rest 1:30 between each round. Lv1: 95/65 Lv2: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class...
HAPPY Mother's Day! A. From rack: Every 2 min for 3 sets 3 “Tempo” Push Press 3 sec lower into the catch @ 75-85% B. Complex: Every 90 sec x 10 sets (15 min) Power clean + 1 push jerk + 1 split jerk C. Finisher: 2 rounds : 30 sec Handstand hold 30 sec rest 30...