Link of the Day Warm-Up: Row 250 then… 2 Rounds: 10 Pushups 10 Pullups 15 Air Squats WOD: I. 5 Sets: 15 Squat Cleans (115/80) 45 Seconds Row @ 90-95% (Competitors – Airdyne) Rest 6 Minutes Actively Between Sets Scaling options for all ability levels will be provided for by your coach. Competitors: Rest...Read More
Viv talks gratitude: Do you take working out for granted?! Every time we complain about a WOD, we forget how grateful we should be for having legs that let us walk and run and practice. How about gratitude for the fact that we have arms that let us pull and push, even though though you...Read More
Link of the Day Warm-Up: Junk Yard Dog WOD: I. Snatch – Build To A 1RM II. Clean & Jerk – Build To A 1RM III. For Time: Row 250 m 25 Burpees Row 250 m 25 Burpees Row 250 m Scaling options for all ability levels will be provided for by your coach. ...Read More
Link of the Day Warm-Up: Row 250 20 Dislocates with PVC 15 Bridge-Ups WOD: I. Snatch – Build To A Tough Single In A Few Sets: Rest As Needed II. 4 Sets of the following barbell complex: 1 Power Snatch and 3 Snatch Balances at 80% *Rest 90 Seconds Between Sets III. 5 Rounds For...Read More
Link of the Day Warm-Up: Run 400 30 Walking Lunges (each leg) 25 Burpees WOD: I. Review Kettlebell Swing II. 3 Rounds For Time: 25 Kettlebell Swings – (70/53) 25 Box Jumps – (20″/14″) III. Barbell Smash on Calves Scaling options for all ability levels will be provided for by your coach. Competitors: Hit...Read More
Link of the Day Warm-Up: Row 250 20 Spiderman Lunges 15 Inchworms WOD: I. 7 Sets: 5 Tough Thrusters 10 Burpees (As Fast As Possible) Row 25 Seconds @ 90% Rest 6 Minutes Actively Scaling options for all ability levels will be provided for by your coach. Competitors: Rest 6+ hours I. Run 400...Read More
Link of the Day Warm-Up: 2 Rounds: 10 Jumping Squats 15 Burpees 20 Grasshoppers WOD: I. For Time: Run 800m 21 Deadlifts (225/135) Row 800m 21 DB Thrusters (55/35 per hand) Run 800m *30 minute time limit Scaling options for all ability levels will be provided for by your coach Competitors: Hit the WOD...Read More
Link of the Day Warm-Up: Snatch Skill Transfer WOD: I. Squat Snatch 2 – 2 – 2 – 2 – 2 @ 90% Rest 2 minutes between sets II. Front Squat 3 x 3 @ 80% Rest 2 minutes between sets III. 3 Sets: 20 GHD Situps Rest 1 minute between sets Scaling options for...Read More
