WOD
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 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
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
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
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
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 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 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
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 "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...