23 Nov

Posted at 21:00h in WOD

Strength: Every 2.5 min x 5 sets Back Squat 5x5 start @75% Benchmark WOD: “Isabel” 30 Snatches for time Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 6 min cap! PEEK into the WEEK...

22 Nov

Posted at 20:00h in WOD

Skill: Handstand practice How to kick up to wall Tips on holding HS -active shoulders -active fingers -hollow position -neutral neck  Then complete 3x: Handstand shoulder taps or 20-30 sec handstand hold/ or 3 sets of HS walk practice 1 min rest between sets WOD: 4 min AMRAP,  2 min rest- 4 cycles 3 HSPU/ 6...

21 Nov

Posted at 20:34h in WOD

Strength: Weighted strict pull-ups 5x5 Rest 90sec between sets WOD: “Donny” 21-15-9-9-15-21 Deadlift Burpee Lv1: 135/95 Lv2: 185/125 Lv3: 225/155 20 min time cap U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province,...

18 Nov

Posted at 20:00h in WOD

WOD: For time:  1,500m row 10 Ring Muscle-up (Bar MU, outdoor only) 1k Row 20 Ring Dips 500m row 40 push-ups Scaled option: 1000m row 10 burpee pull-ups 750m row 20 ring dips 500m row 40 push-ups  ...

16 Nov

Posted at 21:43h in WOD

Strength: Every 2 min x 5 sets  Strict press x 1 rep @ 90%  WOD: For time (8 min cap) 21-15-9 Hang Power Clean  Push Press Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 Finisher: Strict Toes-to-bar  3 sets of 5 reps PEEK into the WEEK...

15 Nov

Posted at 20:00h in WOD

Strength: Every 3 min for 5 sets 8 Back squats Start at @65% and increase from there if desired Partner WOD: Offense/ Defense- 3 rounds for time and reps Defense- 400m run Offense- Man Makers Lv1: 15/10 Lv2: 25/20 Lv3: 35/25 PEEK into the WEEK...

14 Nov

Posted at 20:44h in WOD

WOD: 30 min AMRAP 30 Cal Row 30 Box Jumps, 24/20  30 Wall balls, 20/14 30 Pull-ups 30 RKBS  Lv1: 53/35 Lv2: 62/44 Lv3: 70/53 PEEK into the WEEK...

12 Nov

Posted at 20:00h in WOD

WARRIOR WOD 2 "IGY6" - I Got Your 6 6 rounds for time 6 DB Facing Burpees 6 Alternating DB Snatch 6 DB Facing Burpees 6 Alternating DB Snatch 6 DB Facing Burpees 6 Alternating DB Snatch Rx/ Lv3: 50/35 Scaled/ Lv2: 35/25 Lv1: 25/15 30 min time cap We will be doing the 3 Warrior WODs (Virtual...

11 Nov

Posted at 20:00h in WOD

Skill: Bar Muscle Up/ Chest-to-bar pull-ups -kip swing -hip to bar -jumping muscle up transitions Warrior WOD 1 "Fitzgerald" Rx (Level 3): 15 min AMRAP 2 Bar MU 21 DU 6 OHS (135/95) Scaled (Level 2): 15 min AMRAP 2 Chest-to-bar pull-ups 21 Single Unders 6 OHS (95/65) Level 1: 15 min AMRAP 2 Pull-ups (regular or assisted) 21 Single Unders 6 OHS (65/45) We will be...

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