Skill: Handstand play: 10 min Find max distance HS walk Find max HS hold -freestanding -wall WOD: 18 min AMRAP 9 Power Snatch 9 HSPU 27 Double Under Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...
Weather Update- Class is on! Hoping the rain comes in the afternoon so we can still get our lift on in the morning! A: Every 90 sec x 4 sets 3 Position...
WOD (ALL CLASSES) Partner Offense / Defense - 4 rounds Defense: 336 m run Offense: AMRAP while your partner is running: 3 Chest-2-Bar Pull-ups/ 5 Pull-ups 10 Wall Balls (20/14) 20 Grasshoppers *pick up where you left...
Due to weather conditions, 12pm outdoor class is canceled. However, we do have a virtual class you can join! Link at the bottom of this post. STRENGTH: 18 min to complete: 4...
STRENGTH: 15 min to work up to a heavy weight and complete: Turkish Get-Up 4x1 (per arm) @ heavy! WOD: 12 min AMRAP 6 Hang Power Clean 8 Push Press 10 Toes-2-bar Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 REQUIRED by...
STRENGTH: Every 2.5 min for 5 sets: 5 Back Squats @ 80% (Week 3 of 5) WOD: 2 min on/1 min off - 5 rounds 25m Box Push Double DB/KB Walking Lunges for reps 1 min rest Lv3:...
STRENGTH: Every 2 min for 5 sets: Snatch Pull x 3-3-2-2-2 @ 95- 100+ % of 1 RM Snatch WOD: 9 min AMRAP 9 Snatch Deadlift 6 Hang Power Snatch 3 Overhead Squat Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the...
Dr. Martin Luther King Jr Tribute WOD For Time: 63 Burpees (1963 “I have a dream” speech was delivered) 200m run 64 Air squats (1964 Civil Rights Act was passed) 200m run 64 Hand Release Push-ups...
A. Split Jerk Drills: -Positioning (w/ PVC) -Tall Jerks 3x3 @ light -Long step drill 3x3 @ light B. Every 90 sec- 4 sets 2 Pause Split Jerks* + 1 Split jerk (*2 sec pause in bottom of...
8:30 AM LITE N TITE Part A: 15 min AMRAP 300 m Run 20 Alternating DB Snatch (50/35) 10 Up-downs 5 min REST/ Switch Part B: 10 min AMRAP 15/10 Cal Row 15 Wall Balls 9:30/ 10:30/ 11:30...