Blog Search

“Irreconcilable Differences” – Sunday 4-5

By: 0

Rx’D:
For Time:
5 Rounds:
400m Run
20 GHD Sit-ups
1:00 Plank Hold

Level 2:
For Time:
5 Rounds:
400m Run
20 GHD Sit-ups to Parallel
1:00 Plank Hold

Level 1:
For Time:
5 Rounds:
400m Run
20 Sit-ups
:45 Plank Hold

HOME WOD

Rx’D:
For Time:
5 Rounds:
400m Run
20 V-Up’s
1:00 Plank Hold

Level 2:
For Time:
5 Rounds:
400m Run
10 GHD Sit-ups to Parallel
1:00 Plank Hold

Level 1:
For Time:
5 Rounds:
400m Run
20 Sit-ups
:45 Plank Hold

“5 O’clock Somewhere” – Saturday 4/4

By: 0

*ZOOM class Today at 8:30am*

WOD
5 Rounds:
12 Snatch Grip Deadlift (135/105#)
9 Hang Power Snatch
6 Overhead Squats

Level 2:
5 Rounds:
12 Snatch Grip Deadlift (95/65#)
9 Hang Power Snatch
6 Overhead Squats

Level 1:
5 Rounds:
12 Snatch Grip Deadlift (45/35#)
9 Hang Power Snatch
6 Overhead Squats

AT HOME VERSION

5 Rounds

24 Sumo DLHP *odd object
18 *odd object ALT Single Arm Snatch (9 ea side)
12 *odd object Single Arm OH Squats (6 each side)

Finisher:
1 Mile For Time

“Mt. Everest” – Tuesday 3-31

By: 0

Rx’D:
For Time:
10-9-8-7-6-5-4-3-2-1
Back Squat (Bodyweight)
Clean (75% of Bodyweight)
Strict Press (50% of Bodyweight)

Level 2:
For Time:
10-9-8-7-6-5-4-3-2-1
Back Squat (75% of Bodyweight)
Clean (50% of Bodyweight)
Strict Press (25% of Bodyweight)

Level 1:
For Time:
10-9-8-7-6-5-4-3-2-1
Back Squat (95/65#)
Clean (75/55#)
Strict Press (35/25#)

AT HOME VERSiON

20-19-18-17-16-15-14-13-12-11-10

Weighted Squats
Single Arm Hang Clean
Single Arm Strict Press

“Muffins and Cakes” – Monday 3/30

By: 0

ZOOM Classes TODAY: 6am // 2pm // 5pm
*Check your inbox for code

WOD
AMRAP 5:
200m Run
100′ Farmers Carry (50/35#)
– Rest 1:00

AMRAP 5:
200m Run
10 DB Deadlift Up-Downs (50/35#)
– Rest 1:00

Directly into…
For Time:
50 DB Step-ups (50/35#)(20″)
200m Run
100′ Farmers Carry
200m Run

AT HOME VERSION

5 Minute AMRAP

200m Run
100′ odd object carry
~rest 1 minute

5 Minute AMRAP
200m Run
10 odd object Deadlift Up Downs
~rest 1 minute

For Time
50 odd object step ups
200m Run
100′ odd object Carry
200m Run

* Objects in each hand for Farmers carry and DL up downs. I will demo up-downs at 8am*