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04 May

Posted at 20:00h in WOD

STRENGTH: Every 2 min for 6 sets Strict Press 3-3-2-2-1-1 @ 80-95% (start at 80% and increase every other, or every set) WOD: 15 min AMRAP 10 Double DB Burpee Sumo DL 15 Double DB Hang Snatch  30...

03 May

Posted at 20:00h in WOD

STRENGTH: Every 2 min for 5 sets 3 Back Squats @ 80% WOD: for time 21-18-15-12-9-6-3 Pistols (total) Plate Overhead Sit-ups (35/25) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS...

02 May

Posted at 21:22h in WOD

Skill: barbell cycling technique WOD:  for time: 800m Run 20 Clean and Jerks 800m Run 15 Clean and Jerks 800m Run 10 Clean and Jerks Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...

01 May

Posted at 20:00h in WOD

A. Every 90 sec for 6 sets (9min) 2 Snatch Pulls @ 100%+ B. 10 min to find 1 rep max Snatch (power or squat, athlete's choice) C.  Then, drop to 75% of that weight:  Every 30...

30 Apr

Posted at 20:49h in WOD

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...

29 Apr

Posted at 20:37h in WOD

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,...

28 Apr

Posted at 20:00h in WOD

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...

27 Apr

Posted at 21:17h in WOD

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...

26 Apr

Posted at 20:55h in WOD

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...

25 Apr

Posted at 20:30h in WOD

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:...

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