Happy Halloween! Warm-up: 200m Run then 3rds of: 3 Wall Walk 6 Ring Pull-up/Ring Row 9 Hollow Rock Strength: Push Press 3 x 7 @75% “Hellish Helen” 3rds 600m Run 30 KBS (53/35) 15 Pull-up (Rx+ C2B)Read More
Barbell Warm-up Every 90sec for 4 sets High Hang Clean + Clean @70-80% Every 90sec for 3 sets Hang Clean + Clean @80-85% Every 2min for 3 sets Clean x 1.1 @ 85+% (rest 10 seconds between singles) Every 2min for 3 sets Clean x 1 @90+% Clean Pulls 3×3 @100% Finish: 4 sets 250m...Read More
Mobility: Hips Midline/Stability: EMOM x 9 1) Plank Hold on Rings x 45sec 2) BB Hip Thruster x 10 (185/125) 3) Heavy KB Farmer’s Carry x 30sec Skill/Goat Practice: 10min Athlete Choice Option 1- 3-4rds for quality, not for time 6 Strict C2B Chin-up 10 Pistol 50ft HS Walk or 20 Shoulder Taps 6 Parallette...Read More
Warm-up: 200m Run then 3rds of: 6 Strict Chin-up 30-45sec OH Bamboo Bar Hold 10 Med Ball Clean Skill Prep: Take 5-10min to prepare for each movement below and warm it up WOD: For max reps: 60 Seconds of Rope Climbs Rest 2min 60 Seconds of Double-Unders Rest 2min 60 Seconds of Strict Handstand Push-Ups...Read More
Warm-up: 200m Run then 3rds of: 4 Push-up to Inchworm 6 Superman 6 Single Arm Oh KB Lunge (each) Strength: Push Press 3 x 8 @70% 21 Thrusters 21 Pull-up 400m Run 15 Thrusters 15 Pull-up 400m Run 9 Thrusters 9 Pull-up 400m RunRead More
