09 Feb WEDNESDAY, FEBRUARY 10TH
STRENGTH: Every 90 sec x 8 intervals: 3-3-3-3 Push Press 2-2-2-2 Push Jerk Partner WOD: 10 min AMRep 20 S2OH @ 95/65 20 S2OH @ 115/75 20 S2OH @ 135/95 Max Rep S2OH @ 155/105 ***Barbell buy-in: Every time the bar...
WOD Blog
All in.
08 Feb TUESDAY, FEBRUARY 9TH
STRENGTH: Every 2 min x 5 sets 3 Back Squat (Start at 85% and increase as desired from there) WOD: 3 rounds for time 50 DU 25 Burpees REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...
07 Feb MONDAY, FEBRUARY 8TH
WOD: 1 min stations for max reps- 5 rounds -Strict Pull-ups -Box Jumps (24/20) -Hang Power Snatch -OHS -2 min rest Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class....
06 Feb SUNDAY, FEBRUARY 7TH
WOD: Deadlift Work up to 75% and begin: 3 x 5 @ 75-80% 3 x 3 @ 80-85% 3 x 1 @ 90-95% Rest 2 min between sets Finish: 3 x 30 sec L-Hang Hold REQUIRED by the City of San Francisco:...
05 Feb SATURDAY, FEBRUARY 6TH
WOD: (ALL CLASSES) 5 rounds for time: 336m Run 10 HSPU 15 T2B REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12...
04 Feb FRIDAY, FEBRUARY 5TH
STRENGTH: Alternating sets, 5x: -Back Rack Lunges x 5 per leg (do not alternate legs) -5 High Box Jumps WOD: 10 min AMRAP 10 Pistols 25 Unbroken Double Unders REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...
03 Feb THURSDAY, FEBRUARY 4TH
WOD: For time 60 Cal Row 50 Wall Balls 40 Alternating DB Snatch (50/35) 30 Pull-ups 20 Shuttle Runs, 25m 10 Burpee Box jump Overs (24/20") REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...
02 Feb WEDNESDAY, FEBRUARY 3RD
WOD: Power Cleans A. (6 min) Every 90 sec- x 4 sets Halting Clean High Pull + 2 Hang Power Clean B. (6 min) Every 90 sec x 4 sets Halting Power Clean + Power Clean C....
01 Feb TUESDAY, FEBRUARY 2ND
STRENGTH: 3 sets alternating: -5-8 DB Windmills per side -30 sec L-hang WOD: 10-1 Renegade Rows 25m Filly Mixed Rack Carry (x10) *Scale with one push-up Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 REQUIRED by the City of San Francisco: Short COVID-19...
31 Jan MONDAY, FEBRUARY 1ST
STRENGTH: Every 3 min, for 5 sets 5 Back Squats @ 85% (week 5 of 5) Or work up to a 5 rep max (over the 5 sets) WOD: For Time (10 min cap) 1-1-1 300m Run 15-12-9 Thruster...