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23 Nov

Posted at 21:00h in WOD

Strength: Every 2.5 min x 5 sets Back Squat 5x5 start @75% Benchmark WOD: “Isabel” 30 Snatches for time Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 6 min cap! PEEK into the WEEK...

22 Nov

Posted at 20:00h in WOD

Skill: Handstand practice How to kick up to wall Tips on holding HS -active shoulders -active fingers -hollow position -neutral neck  Then complete 3x: Handstand shoulder taps or 20-30 sec handstand hold/ or 3 sets of HS...

21 Nov

Posted at 20:34h in WOD

Strength: Weighted strict pull-ups 5x5 Rest 90sec between sets WOD: “Donny” 21-15-9-9-15-21 Deadlift Burpee Lv1: 135/95 Lv2: 185/125 Lv3: 225/155 20 min time cap U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment,...

18 Nov

Posted at 20:00h in WOD

WOD: For time:  1,500m row 10 Ring Muscle-up (Bar MU, outdoor only) 1k Row 20 Ring Dips 500m row 40 push-ups Scaled option: 1000m row 10 burpee pull-ups 750m row 20 ring dips 500m row 40 push-ups  ...

16 Nov

Posted at 21:43h in WOD

Strength: Every 2 min x 5 sets  Strict press x 1 rep @ 90%  WOD: For time (8 min cap) 21-15-9 Hang Power Clean  Push Press Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 Finisher: Strict Toes-to-bar  3 sets of 5 reps PEEK into the WEEK...

15 Nov

Posted at 20:00h in WOD

Strength: Every 3 min for 5 sets 8 Back squats Start at @65% and increase from there if desired Partner WOD: Offense/ Defense- 3 rounds for time and reps Defense- 400m run Offense- Man Makers Lv1: 15/10 Lv2: 25/20 Lv3: 35/25 PEEK...

14 Nov

Posted at 20:44h in WOD

WOD: 30 min AMRAP 30 Cal Row 30 Box Jumps, 24/20  30 Wall balls, 20/14 30 Pull-ups 30 RKBS  Lv1: 53/35 Lv2: 62/44 Lv3: 70/53 PEEK into the WEEK...

12 Nov

Posted at 20:00h in WOD

WARRIOR WOD 2 "IGY6" - I Got Your 6 6 rounds for time 6 DB Facing Burpees 6 Alternating DB Snatch 6 DB Facing Burpees 6 Alternating DB Snatch 6 DB Facing Burpees 6 Alternating DB Snatch Rx/ Lv3:...

11 Nov

Posted at 20:00h in WOD

Skill: Bar Muscle Up/ Chest-to-bar pull-ups -kip swing -hip to bar -jumping muscle up transitions Warrior WOD 1 "Fitzgerald" Rx (Level 3): 15 min AMRAP 2 Bar MU 21 DU 6 OHS (135/95) Scaled (Level 2): 15 min AMRAP 2 Chest-to-bar pull-ups 21 Single Unders 6...

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