April 23, 2020
Zoom @ Noon AMRAP 4 Minutes:5 HSPU7 Box Jumps (24/20)9 Alt. DB Snatches (50/35)REST 1 minute Repeat 5 TimesGoal: 3+ Rounds each AMRAP HSPU’s are ideally done unbroken. If you need to break them up in the later rounds, shoot for no more than 2 sets. If you need to modify these to either stink […]
April 22, 2020
Zoom 5:30am & Noon ( yes, I changed the time from 9am to Noon) For Time:50 CTB Pull Up100 OHS (75/55)200 Double UnderGoal: Compare to 2/12 Compare to 2/12. Simple and effective for sure! Higher rep means a game plan for many is the way to go. Setting up descending reps to keep you moving […]
April 21, 2020
Zoom @ Noon 5 Rounds:5 DB Box Step Over (65’s/45’s)10 Dumbbell Push Press (65’s/45’s)20/17 Cal RowGoal: Compare to 2/11 Compare to 2/11. Box step overs are on the heavier side but limited to only 5 reps. Be honest with the push press and keep those legs locked out with the finish and avoid dipping under […]
April 20, 2020
Zoom Classes: 5:30am & 9am Back Squat20 min to find your 1 RM for the day For some of us you may find that increasing your DL weight can help out with the back squat as well! We haven’t done much of it in the past cycle but there is a reason for that. Gotta […]
April 18, 2020
Zoom at 10amSupport Your Local Box – WOD 3 For time:50 dumbbell deadlifts (50’s/35’s)50 AbMat sit-ups50 box step-ups50 single-arm dumbbell thrusters (50’s/35’s)Time cap: 20 minutes Midline 4xs::20sec Max V-Up:10sec Rest:20sec Alt. Mountain Climber:10sec Rest:20sec Max Sit Up:10sec Rest:20sec Plank Up
April 17, 2020
Zoom Classes: 5:30am & nooner Virtual Scavenger Hunt…TONIGHT @ 7pm For Time:Buy In: 1000 meter Row21-15-9CTB Pull UpBurpeeCash Out: 1000 meter RowGoal: Sub 12 min The row (sub an 800 meter run if needed) shouldn’t take you more than just over 4 min. Push a bit here and leave some in the tank so you […]
