9:30 am and 10:30 am Regular Class Strength: Barbell TGU 4x2 each side WOD: Alt EMOM for 24 min -4 Box jumps @ high (~34/30”) -6 Push Press @65-70% -8 Double RKBS 53/35 (8 rds of each) Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
8:30 am Lite n Tite Strength: Ring Dips 5x5 AHAP Lv1: ring supports WOD: 4 rounds for time 10 Renegade Rows* 100-200-300-400m DB farmer carry 15 DB Thrusters *Lv1: knees- one push up Lv2: one strict push-up Lv3: 2 strict push-ups 9:30 am and 10:30 am Regular Class Strength: 4 x 10 Back Squat every 3 min Start...
Benchmark WOD: "Filthy Fifty" For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions (Good Mornings 45/35) 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders Scale: "Dirty 30" 37 min cap Log your scores on Beyond the Whiteboard Don't...
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Every 2 min 3 Position Snatch Below knee + mid thigh + hip WOD: 2 min on/1 min off- 5 rds 15/10 Cal Row OHS for reps Lv1: 65/45 Lv2: 105/70 Lv3:...
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Strict Press 5x8 (Every 2.5 min) WOD: 300 DU for time (6 min cap) *Burpee penalty if tripping/stopping Lv1: 2 Burpees Lv2: 5 Burpees Lv3: 10 Burpees Accessory Strength: 3 sets alternating -DB lateral raises x...
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Every 90 sec x 8 sets Power Clean + Front Squat + Hang Squat Clean WOD: for time Run 800m 30 Cleans Run 800m Power or squat cleans O.K. Lv1: 115/75 Lv2: 155/105 Lv3: 185/125 6pm...
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Warm: -Ankle mob -Kipping pulling review Benchmark WOD: “Mary” 20 min AMRAP 5 HSPU 10 Alt Pistols 15 Pull-ups Scale 20 min amrap: Option A 10 Box HSPU 10 Pistols 10 Pull-up Option B 5 HSPU abmat 10 pistols 5 Pull-ups Finish: -Lat roll out...
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Accessory/Strength: Alternating EMOM 12 min -5-8 Strict T2B -5-8 Ring Rows AHAP WOD: 30 sec on/30 sec off- 6x Burpees for reps Rest Deadlift for reps Rest Lv1: 135/95 Lv2: 185/135 Lv3: 225/165 Log your scores on...
November Challenge! Find max cal on Air Bike in 30 sec *1 attempt* (Handstand practice for those of you who tested yesterday) Skill: Tall jerk drills- (10 min) 1st w/ PVC 2nd w/ Bar. Add light weight if possible WOD: Teams of 3 125 shoulder to overhead for time while alternating 1 person running...
November Challenge! Find max cal on Air Bike in 30 sec *1 attempt* Strength/ Skill: EMOM 10 Hang squat clean + push press WOD: 8 min AMRAP 1k Row Buy-in Max Back Squats at Body weight Lv1: 50% BW Lv2: 70% BW Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...