WOD WOD, January 27, 2020
HERO WOD “JACK” Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 In Pairs, You go I go for that extra burn: P1: Push Press P2…
READ MOREWOD WOD, January 25, 2020
AUSSIE DAY BEACH WOD Keep an eye out on Facebook/emails for final details for the beach bash
READ MOREWOD WOD, January 24, 2020
Friday Frothers Warm-up 2 sets of 10 x scap push ups from quadruped position 10 x shoulder taps from quadruped position 10 x Banded Glute bridges 10 x Banded RDL with no load ( hands-on thighs ) *Leave band on for entire w/up Romanian Deadlift (Weight) GIANT SET E4MOM x 3 Sets MIn 1 :…
READ MOREWOD WOD, January 23, 2020
Newlyn Street carryathlon Warm-up a) Gym length athletic flow/run prep b) skip prep 30sec x singles 30sec x forward / backward singles 30sec x side 2 side singles 30sec x doubles Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ a partner 1600m run (2x400m each) 200m Deadball carry (50m blocks each) 200 DU (50…
READ MOREOlympic Weightlifting WOD, January 23, 2020
Cycle 1: Time to start over Wk 3 Snatch (Weight) E90sec x10 3 @ 50% *Try the full lift Clean (Weight) E90sec x10 3 @ 50% *Try the full lift Split Jerk (Weight) E2M x5 3 @ 50% *1sec pause in catch Snatch Grip Deadlift (Weight) E2M x5 3 @ 100%Sn *Pull to the power…
READ MOREWOD WOD, January 22, 2020
Booty Build WK2 Warm-up 30sec Glute activation each side Banded walks 10 step fwd/back 10 Banded squats with pause 10 Banded psoas march with pause 30sec Glute activation each side Bankded walks 10 step sideways 10 Banded squats with pause 10 Banded psoas march with pause Back Squat (Weight) E3M 4×4 @ 50% *1sec pause…
READ MOREWOD WOD, January 21, 2020
The Long Game Warm-up A) 3 Sets of 10m x Pause Baby crawl 10m x Gymnastics style bear crawl 30-second reverse grip passive hang B) TGU tech Metcon (AMRAP – Reps) 10 Minute AMRAP for quality Alt sides turkish get ups *Weight : slight increase to last week, or, the same * Record load and…
READ MOREWOD WOD, January 20, 2020
Bergeron Beep test…ish Cluster (Weight) Squat Clean Thruster E3M x5 3 Clusters (reset at bottom) 100m slow jog *Building up to heavy-ish but smooth triple *Drop and reset bar if you have 15s or higher Metcon (Time) For time: 400m run 3 rounds of Bergeron beep test 400m run 3 rounds of Bergeron beep test…
READ MOREWOD WOD, January 19, 2020
Cindy’s Sunday Stroll Metcon (Calories) E4M x5 sets 60sec Row/Bike/Ski *in rest complete 5 Strict pull ups 10 Hand release push ups 15 Banded squats Metcon 400m Sandbag/Deadball carry In Pairs. Walk together. Change every 50m. Go light today!
READ MOREWOD WOD, January 18, 2020
Super Saturday Grab a mate and GO Metcon (Time) In Pairs 27 minute cap 3 Rounds for time 200m Run together 20 x Strict HSPU 400m Run together 20 x Synchro BF Burpees 40 x Deadlift 70/45kg OPTIONS: Run : Row HSPU Open standard Burpee : Nurpee / step over DL : light weight
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