WOD

easy rider

Date: Saturday, August 24 Warm-Up & Mobility: coaches choice Skill: none Strength: Loaded Carry’s Super Set: none Conditioning: “Easy Rider” In teams of 2 30 rounds - You Go, I Go style 3 Deadlifts (65, 95, 135, 185) 6 Push-ups / HSPU 9 Air Squats Then Cash Out - 400 [...]

the iceman cometh

Date: Friday, August 23 Warm-Up & Mobility: coaches choice Skill: none Strength: Push Jerk 15-20 Minute to work to a 1RM for the day Super Set:  Conditioning: “The Iceman Cometh” 12 AMRAP  12 DB Hang Snatch Alt every rep  12 wallball  12 pull ups Guide: 4-8 rounds  Scale Up:  45/60 [...]

cassidy

Date: Thursday, August 22 Warm-Up & Mobility: coaches choice Skill: none Strength: Box squat wide stance 10 X 3 E:90   *Dynamic effort  Super Set: 3 Single Leg Hurdle Hops each leg Conditioning: “Cassidy” E3MOM 6 rounds  3 Power Cleans 65/95/135 3 Front squat  100m sprint  100’ Sled Sprint Guide: Rest [...]

on the road

Date: Wednesday, August 21 Warm-Up & Mobility: coaches choice Skill: Parallette Shoot Through 3x5 Strength: 5x 100’ Slow Walk Offset Kettlebell Carry Super Set: none Conditioning: “On the Road” Not for time: Row 2k/ 2500m 250 singles / 150 DU  Run 1 mile/ 2k meters 250 singles / 150 DU  [...]

i get around

Date: Tuesday, August 20th 2019 Warm-Up & Mobility: coaches choice Skill: none Strength: Block Bench Press 8x3 @60%-65% of 1RM Bench Press every 90 seconds *Dynamic effort  Super Set: none Conditioning: “I Get Around” EMOM 16  15 DB Bench  12/15 Cal Row  15 Knee Raises 12 Supine Ring Rows Guide: [...]

tiger by the toe

Date: Monday, August 19 Warm-Up & Mobility: coaches choice Skill: None Strength: Front Squat 5-4-3-2-1-1-1 *MAX EFFORT LOWER  Super Set: None  Conditioning: "Tiger by the toe" 5 rounds  6  Power Snatch 55/75/115/135 12 Burpee over bar H: Cal row  8/10  Rest 90sec after each round Guide: work at a max [...]

candyland

Date: Saturday, August 17 Warm-Up & Mobility: coaches choice Skill: none Strength: Sled Sprints Warm-up 2x Down and Back Heavy 3x Down and Back Super Set: 3 Tall Box Jumps Conditioning: “Candyland” 3 Rounds - Start at any Station 300M Row (Both Rowing) 30 Synchronized RKBS 100M Firewood Sandbag Carry [...]

sink me

Date: Friday, August 16 Warm-Up & Mobility: coaches choice Skill: none Strength:  EMOM12 Minutes 1-4 - 2 Hang Power Snatch (Light weight) Minutes 5-8 - 1 Hang Power Snatch + Power Snatch (Moderate Weight) Minutes 9-12 - 1 Power Snatch (Heavy Singles) Super Set: None Conditioning: “Sink Me”  AMRAP 7 [...]

timbuktu

Date: Thursday, August 15 Warm-Up & Mobility: coaches choice Skill: Dot drill  Strength: Wide Stance Box Squat: 12 x 2 @60% of your 1RM Back Squat. Perform a set every 60s. Super Set: None Conditioning: “Timbuktu” AMRAP 20 50 Goblet Squats 50 ButterFly Sit-ups/Hanging knee Raise 50 KB Long Cycle [...]

flying lizzie

Date: Wednesday, August 14 Warm-Up & Mobility: coaches choice Skill: 3 sets - alternating between A1 and A2   A1) L-sit any progression :30 hold  A2) Farmer carry 200ft w/ DBs  Strength: none Super Set: none Conditioning:“Flying Lizzie” 3x Every 8 Minutes 200/300/400M Run 21 Russian KBS 26/35/53 12 Pull-Ups/Ring Rows  200/300/400M [...]