WOD

BARBELLS FOR BOOBS 10/19

Barbells for Boobs!**REMINDERS**1) Make sure you reserve your heat time.2) This is not a class setting. You will Show up, warm-up on your own. We will provide a warm-up and cool down for you to be optional.3) Donations can be make through our fundraising page or in...

Friday 10/18

A) Low Hang Squat Snatch: 5 sets of 3 reps*Pause 2 seconds in the catch B) Complete for time...150 Double Unders50 WallBalls Ring Work (Choose 30 Ring Rows, 30 Ring Pull-ups or 15 Muscle Ups)50 WallBalls150 Double Unders *16 Minute time CAP*Wallball: RX: 20/14*Double...

Longevity 10/17

A) On a 25 Minute Clock 5 Minutes of Lateral Bounds5 Minutes of Single Arm Ring Row Hold5 Minutes of 1/2 Kneeling Pallof Press5 Minutes of Frog Hops w/ Turn Reach5 Minutes of Dual KB Hollow Body Hold B) "Sexy Flexy"...

Wednesday 10/16

A1) Back Rack Elevated Lunges: 3 x 10 each*Add 5-10lbs from week 1 sets*Beginners no elevation and RPE 6 A2) Handstand Practice-Holds-Decends-Shoulder Taps-Walking B) Complete 3 rounds of 4 Minutes of work/1 Minute of Rest 12 Dumbbell Box Step Overs (24/20)Strict...

Tuesday 10/15

A1) Complete 4 sets until failureSet 1 and 2: Top of Pull-Up HoldSet 3: Strict Pull-UpsSet 4: Option 1: Same as set 3Option 2: Kipping Pullups/Chest to Bar Pullups/Bar Muscle Ups *Goal is over 5 reps* A2) Banded Clamshells: 10 Reps each sideFarmer Sissy Squat: 12 Reps...

Monday 10/14

A1) Power Clean: 5,5,4,4,3*Done in singles*Goal is start at 50-60% of 2 Rep Deadlift A2) Turkish Sit-Up: 6 reps each side B) Open Workout 20.1 Complete 10 Rounds (15 minute CAP)8 Ground to Overhead (95/65) (Clean and Jerk or Snatch)10 Burpee over Bar *Scaling: (65/45)...

Saturday 10/12

Cash in: 400 Meter Farmer Carry relay Then...60 Thrusters (95/65)30 Toes to Bar 50 Thrusters (115/75)30 Toes to Bar 40 Thrusters (135/95)30 Toes to Bar 30 Thrusters (155/105)30 Toes to Bar 20 Thrusters (185/125)30 Toes to Bar*Both partners can work simultaneously on...

Friday 10/11

A) Low Hang Squat Snatch: 5 sets of 3 reps*Pause 2 seconds in the catch B) Complete for time... 40 Alternating Hang Dumbell Snatches (50/35)40 Ring Dips20 Alternating Hang Dumbell Snatches20 Ring Dips10 Alternating Hang Dumbell Snatches *Score is time completed. 16...

Longevity 10/10

A) On a 25 Minute Clock 5 Minutes of KB Cossack Halos5 Minutes of Straight Arm Lateral Plank Slides5 Minutes of Cursty Step Overs5 Minutes of L-Hang5 Minutes of Plate Hold Soas Bridges B) "Sexy Flexy"...

Wednesday 10/9

A) "Grace Prep": Complete 3 Rounds of 90s on/90s off*Max Clean and Jerks (165/115)*Touch and Go as long as possible into singles B) Complete 3 Rounds 2:00 Burpee Box Jump Overs (24/20)2:00 Sumo Deadlift High Pull (70/53)2:00 Bike for Calories *Score is total...

Tuesday 10/8

A1) Complete 4 sets until failureSet 1 and 2: Top of Pull-Up HoldSet 3: Strict Pull-UpsSet 4: Option 1: Same as set 3Option 2: Kipping Pullups/Chest to Bar Pullups/Bar Muscle Ups *Goal is over 5 reps* A2) 90/90 Rotations w/ Hip Lift: 5 reps each leg2 KB/DB Single Leg...

Monday 10/7

A1) Back Squat: 4 sets of (3 Reps Tempo (32X1) into Max reps)*1 set @ 75% of 2 Rep FS*1 set @ 80% of 2 Rep FS*2 sets @ 85% of 2 Rep FS*Beginners use weight at 6 RPE A2) Dumbbell Bench Press: Until Failure (50/35) RX+ 70/50 B) Every 3 Minutes for 12 Minutes:40 second...

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