Warmup: burpee hacky sack: Miss and do a burpee. Miss twice in a row and do a pullup.
Strength:: Deadlift: 5-5-5-5-5
WOD: “Griff”: for time:
Run 800m
Run 400m backward
Run 800m
Run 400m backward
Post time to comments!
Warmup: burpee hacky sack: Miss and do a burpee. Miss twice in a row and do a pullup.
Strength:: Deadlift: 5-5-5-5-5
WOD: “Griff”: for time:
Run 800m
Run 400m backward
Run 800m
Run 400m backward
Post time to comments!
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For time:
50 squats
40 pushups
30 pullups
20 burpees
10 clean and jerk (155/105)
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Warmup: double under practice
burgener warmup
WOD: 7 rounds for time of:
-7 power snatches
-7 snatch balance
-7 ohs
The prescribed weight is 95lbs for dudes. 65 for chicks.
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WOD: 5 rounds for time:
Post time and loads to comments.
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Warm-up: Double-under practice.
Skill/Strength: Snatches 1-1-1-1-1-1-1
WOD: With a continuously running clock,
Max reps of:
Add total reps and post to comments.
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And, how NOT to deadlift (pretty funny): VIDEO
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Warm-Up: Med-ball cleans and burpees
Strength/Skill: Clean: 1-1-1-1-1-1
WOD: Two rounds of each of the following for time:
500m row+7 push press (95/135)
250m row+7 push press
Do them in whatever order, just post 4 times, and how long you rested.
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WOD: For time:
15-12-9-6-3 reps Deadlifts (225/155)
50-40-30-20-10 Body Rows
Alternate between deadlifts and body rows, but complete each set before switching exercises.
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Warm up: AMRAP in 2 minutes: Double-Unders
Strength/Skill: OHS 3-3-3-3-3- reps Post Loads
WOD: “Annie”
50-40-30-20-10 reps of the couplet as fast as possible:
If you can’t do at least 35 DU’s in 2 minutes, sub Box Jumps for the WOD, BUT, work a 2 minute set of DU’s in between OHS sets so you can get better at them!
Post your time, which is a measurement of your fitness, to comments.
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