July Challenege re-test: find max rep unbroken wall balls Strength: Wendler Back Squat week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max Reps WOD: 5rds each Partner Relay 6 Power cleans 155/105 9/7 cal bike or 11/9 cal row 15 min cap Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 See week program skeleton HERE. Log...
WOD: For time: 80/70 cal bike 20 burpees 1000m row 20 burpees 1200m run 20 burpees Recovery: Barbell calf smash- 2 min each side Calf stretch- 1 min each side Couch stretch- 90 sec each side See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
8:30 am Lite N Tite 30 min AMRAP Teams of 4, each person at a station: -Row 20/15 cal (station time keeper*) -Bike -MBC Wall Balls @ heavy -Farmer Carry w/KBs -Rest *A team member is at each station (including rest). When the person on the rower finishes, everyone rotates stations. Score...
Skill: 8 min of Handstand practice (wall, free standing, walking) WOD: 30 Burpees to a 6" target Rest 2 min then, 10-1 HSPU T2B Rest 2 min 30 Burpees to a 6" target Recovery: Lat foam roll 2-3 min each side See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
Strength: Wendler Deadlift Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max Reps (18 min) WOD: 3 rds for time: 18 DB Hang Power Clean 28 DB Box Step-ups (total) @ 20" box or less 400m Run (18 min cap) Lv1: 15/10 Lv2: 25/15 Lv3: 35/25 (DB in each hand) See week program...
Warm-up: 2x: 100 singles (50/25 DU for round 2) 10 halos w/ KB 10 scap push-ups 10 scap pull-ups 10 hollow rocks Then, MU Drills 2x: Swings x5 Ring supports x10sec/ ring drops x5 Transitions x5 WOD: 10 min AMRAP Max rep Ring Muscle Up 25 DU Scaled: 10 min AMRAP 5 Ring Rows @ AHAP 5 Ring Dips @...
Strength: Wendler Push Press Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max reps WOD: Every 90 sec-4 sets 3 HPC + 3 PJ Every 90 sec-4 sets 2 HPC + 2 PJ Every 90 sec-4 sets 1 PC + 1 PJ Running clock (18 min total) Increase as desired...
Strength: Wendler Back Squat Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max reps WOD: 6 rounds for time 12/10 cal row 10 front rack double dumbbell lunges 30 sec rest after each round (18 min cap) Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Recovery: 90 sec couch stretch See week program...
Strength: OHS E2M 3-3-3-2-2-2 12 min WOD: 18 min AMRAP 7 Power Snatch (115/75) 14 Push-ups 24 Air squats 1 Rope Climb (15ft) *100 m MB carry every 3min (start at 3 min mark) Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
8:30 am Lite N Tite A: 90 sec on/90 sec off- 5rds 10 Alternating DB/kb Power Snatch @ 60/45 then, DU for reps (switch off with partner, one works while the other is on the rest interval) -Rest 5 min- B: Every 3 min for 15 min Run 100 m 10 burpee box...