Strength: Every 90 sec- 9 sets Power Snatch 5-5-5-3-3-3-2-2-2 WOD: 7 rounds 1 Rope climb (legless) 7 Thrusters 100m run Rest 1 min Lv1: 4 rope walks, 75/55 Lv2: ½ climb, 105/70 Lv3: legless, 125/85 Log your scores on Beyond...
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...
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...
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,...
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...
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...
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 +...
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...
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...
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...