WOD

Tuesday January 31, 2023

Tuesday January 31, 2023

TUESDAY 31 JAN 2023 1 x 5 Overhead Squat [SWEAT] Build to a heavy 5 for the day. Overhead Squat [TRAIN/COMP] On the 2:30 x 6 Sets: Set 1: 7 @ 65% Set 2: 5 @ 68% Set 3: 3 @ 70% Set 4: 7 @ 68% Set 5: 5 @ 70% Set 6: 3 @ 73% "2-3 Zone" [ALL TRACKS] AMRAP 2-2-2-3: 15/12...

Monday January 30, 2023

Monday January 30, 2023

MONDAY 30 JAN 2023 Snatch Complex [SWEAT] Build to Heavy Complex: 1 Power Snatch 1 Hang Squat Snatch Squat Snatch [TRAIN/COMP] On the 2:30 x 6 sets: Set 1: 1 reps @ 78% Set 2: 1 reps @ 81% Set 3: 1 rep @ 83% Set 4: 1 rep @ 81% Set 5: 1 rep @ 86% Set 6: 1 rep @ 88%...

Saturday January 28, 2023

Saturday January 28, 2023

28 JAN 2023 SATURDAY   Marathon Row!    TEAMS OF 3 For Time: Buy-In: 1,000 Meter Team Run Directly Into.. 20 Rope Climbs (15') 150 Bar-Facing Burpees 100 Toes to Bar 50 Deadlifts [See SWEAT/TRAIN/COMP Below] Time Cap: 30 Minutes   "Chipotle" [SWEAT] For...

Friday January 27, 2023

Friday January 27, 2023

FRI 27 JAN 2023 Squat Clean & Jerk [15min] On the 2:30 x 6 Sets: Set 1: 2 reps @ 71% Set 2: 2 reps @ 76% Set 3: 1 rep @ 81% Set 4: 1 rep @ 78% Set 5: 1 rep @ 83% Set 6: 1 rep @ 86%   "Open Workout 21.1" [ALL TRACKS] For Time: 1-3-6-9-15-21 Wall Walk...

Thursday January 26, 2023

Thursday January 26, 2023

THUR 26 JAN 2023 Part I:  EMOM x 10 Rounds - Gymnastic Practice or Shoulder Health  Use this time to work on a Gymnastic movement that you want to get better at! Example: Toes to Bar, Muscle Up, Pistols, Push Ups, Double Unders (that's gymnastic too) Part II:   ...

Wednesday January 25, 2023

Wednesday January 25, 2023

WED 25 JAN 2023 Part I:  10 Min of Handstand Practice    Part II:  "Bane" [SWEAT] For Time: 40 Dumbbell Push-Press (35's/25's) 20 Burpee Pull-Ups 10 Rounds of Macho Man (95/65) Time Cap: 20 Minutes [TRAIN] Dumbbell Push Press (50's/35's) // Macho Man (135/95)...

Tuesday January 24, 2023

Tuesday January 24, 2023

TUESDAY 24 JAN 2023 [PART 1] Snatch [SWEAT] 15min Build to Heavy Complex: 1 Snatch Pull 1 Snatch High Pull 1 Squat Snatch   [TRAIN/COMP] 15min On the 2:30 x 6 sets: Set 1: 2 reps @ 71% Set 2: 2 reps @ 76% Set 3: 1 rep @ 81% Set 4: 1 rep @ 78% Set 5: 1 rep @ 83%...

Monday January 23, 2023

Monday January 23, 2023

MONDAY 23 JAN 2023 [PART 1] Bench Press for load: 1 rep "Semi-Pro" [ALL TRACKS] AMRAP 7: 1,500 Meter Row Max Bench Press Directly Into.. AMRAP 5: 1,000 Meter Row Max Bench Press Directly Into.. AMRAP 3: 500 Meter Row Max Bench Press Barbell: (155/105) WOD Brief -...

Saturday January 14, 2023

Saturday January 14, 2023

January 14, 2022 "Double or Nothing" [SWEAT] TEAMS OF 2:  AMRAP 25min::  4,000m Bike 200 Double Unders  Max Power Snatches (95/65)  “I go, you go, except…”  *Every Break On Double Unders:  5 Burpees  Can't start next station until all partners are finished  Both...

Friday January 13, 2023

Friday January 13, 2023

FRIDAY January 13, 2023 "Open Workout 19.5" [COMPETE / RX OPEN] 33-27-21-15-9: Thrusters (95/65) Chest to Bar Pull-ups  Time Cap: 20 Minutes "Open Workout 19.5" [SWEAT] 33-27-21-15-9: Thrusters (75/55) Pull-ups  Time Cap: 20 Minutes WOD Brief - Stimulus The...