Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) “Opening Day” 21-15-9 of: Wall Balls (20/14) Pull ups Thrusters (95/65) Box Jumps (24/20) KBS (53/35) 15 Minute Time CapWOD Strategy: 15 minutes is an aggressive time cap for this workout and we are doing this for a reason. We want you to be moving as fast an efficiently as possible. If you don’t think you can complete this WOD in that time period, then you have to scale appropriately. You can scale the weight or the movement. You want to hit this WOD hard and keep your foot on the gas pedal. Fitness and Sport Front Squat (3 rep max) Front Squat (10 rep max ) Sport 4 Position Snatch (5 sets) Position 1: High Hang (pockets) – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot. Position 2:...Read more

Main – WOD – (Be)tter View Public Whiteboard WOD: Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front Squats (155/105) 1-2-3-4-5-6-7-8-9-10 Hand Release Push-ups Do 10 Front Squats, 1 Hand release push-up, 9 Front Squats, 2 Hand release push-ups. Follow this rep scheme until you do 1 Front Squat and 10 Hand release push-ups 15 Minute Time Cap Handstand Hold 5 attempts max effort hold 60 Seconds rest in between attemptsRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) “Black and Blue” 5 RFT: 10 Power Cleans (135/95) 10 Burpees 12 Minute Time Cap Fitness Pausing Front Squat (5 x 2) 5 sets of 2 Pausing Front Squats 3 Second Pause in the bottom You can use a bounce to come up out of the bottom Start @ 70% and add weight each set Sport 3 Position Pausing Squat Clean (7 x 1) Pause for 2 seconds at each position, checking to to ensure proper positioning. Position 1: At Knees – looking for vertical shins and chest as high as possible. Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot. Position 3: Pockets – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot. After hitting each position explode up and catch the...Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) Balto For time: 50-40-30-20-10 Wall Balls, 20/14 25-20-15-10-5 TTB 18 Minute Time Cap Fitness Hang Power Snatch (EMOM for 5 minutes) Sport Squat Snatch (EMOM for 5 Minutes) 2 Squat Snatches – drop from the top and take 5 seconds between repsRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 21-15-9 Burpee Box Jumps Overhead Squats (135/95) 20 Minute Time Cap Metcon (10 Rounds for reps) EMOM for 10 Minutes Odd: 10 Toes to bar Even: 5 Chest to bar pull-upsRead more