October 23, 2020
8am-10am: Open Gym10am: Group WOD Complete as many rounds as possible in 20 mins of:Partner 1: Run, 400 mPartner 2 – AMRAP of: Farmers Carry, 100 ft + 10 Double Kettlebell Shoulder-to-Overheads, 53/35 lbs The run should be more of a sprint. Push the pace here knowing that you have a chance to recover a […]
October 23, 2020
Heavy Day! Sumo Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set.Rest as needed between sets. Sumo deadlifts are going to lead to a more upright torso and often less stress on the low back. Be sure to get good and warm for this as the movement tends to target your glutes more […]
October 22, 2020
3 rounds for time of:21 Wall Balls, 20/14 lbs9 Power Cleans, 185/125 lbs21 Chest-to-bar Pull-ups Goal: sub 15 mins This workout is going to be a gut check depending on how much we push here. The wall ball is set so you should be able to do it in no more than 2 sets if […]
October 21, 2020
Push Press 2-2-2-2-2 Use the heaviest weight you can for each set.Rest as needed between sets. 15 mins to find your 2RM for the day. Try to accumulate 5 total work sets while building up or backing off. Then – Alt EMOM 20 mins: Every 1 min for 20 mins, alternating between:20/17 Row Calories6-10 Strict […]
October 20, 2020
For time50 Man Makers, 50/35 lbs Goal: Sub 20 minutes1 rep = Renegade Row + Push-up + Squat Clean + Shoulder-to-Overhead + L Lunge + R Lunge Been a while since we’ve done these so why not 50! These are a grind and a movement that you should be working to find a strong but […]
October 19, 2020
Complete as many rounds as possible in 9 mins of:9 Hang Squat Snatches, 115/75 lbs6 Alternating Strict Single Leg Crossbody Toes-to-bars30 Double Unders Goal: 4-6 Rounds Shorter side on the time domain and again, some new movements. The hang squat snatch is a load you should be able to cycle efficiently. You should be able […]
