Partner WOD for time: 50 Cal Row 50 Overhead Squats 50 Chest-to-bar pull-ups 50 Thrusters 50 Box Jumps (24/20") 50 Power Cleans 50 Toes-to-bars 50 Cal Row Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Shared work, one partner works at a time. Lite N...
STRENGTH: Weighted Push-ups 5x5 -Partner up if needed to help stack weights on back -1:30-2 min rest between sets -Still working on strict push-ups? Do 5 tempo push-ups: 3 sec negative with knees straight,...
STRENGTH: Every 2 min for 5 sets 5 Back Squats @ 75% WOD: 10 min AMRAP 10 Power Snatches 20 Back Rack Lunges Lv1: 55/35 Lv2: 65/45 Lv3: 75/55 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...
WOD: For time: 1 rd “Sindy” 20 Deadlifts 2rds “Sindy” 15 Deadlifts 3rds “Sindy” 10 Deadlifts 4rds “Sindy” 5 Deadlifts 5rds “Sindy” “Sindy”= 5 Burpees 10 Sit-ups 15 Air-squats Lv1: .75 Bodyweight/ .5 Bodyweight Lv2: Bodyweight/ .75 Bodyweight Lv3: 1.5x Bodyweight/ Bodyweight REQUIRED by the City of San...
BENCHMARK WOD: "Jackie" for time 1000m Row 50 Thrusters 45/35 30 Pull-ups 15 min time cap Click here to see time the averages from beyondthewhiteboard.com REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY...
Skill: Kipping HSPU Technique Strength: 30 sec on/ 90 sec off - 5x Max reps HSPU/ HSPU Negatives/ Box HSPU WOD: 8 min AMRAP 10 Single Arm Hang DB Snatch 10 Single Arm DB Push Jerk 20 Double Unders Lv1:...
A. Every 90 sec x 5 sets 3 High hang squat clean (~60% max) B. Every 2 min x 5 sets(~70-80% of max) 2 Hang squat clean C. EMOM x 5 (find a max) 1 Hang...
Benchmark WOD: “Kelly” 5 rounds for time 400m run 30 Box Jumps, 24/20" 30 Wall balls, 20/14 lbs REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PEEK into the WEEK...
Strength: 20 min to find a heavy 3 rep Deadlift, ~85%+ WOD: For time: 1-10 Toes-to-bar 10-1 Deadlift Lv1: 135/95 Lv2: 185/135 Lv3: 225/155 (use no more than 65% of 1 RM) *10 min CAP* REQUIRED by the City of San Francisco:...
Strength: Every 2 min for 5 sets 3 Tempo Push Press (0:0:3) -3 sec lower to receiving position Partner Relay WOD: 10 min AMRAP Row 10/8 cal 5 Shoulder-to-overhead Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 One partner completes an entire round...