WOD

WOD for 2.24.2020This is a strength work de-load week. We will use the time we normally lift or do gymnastics skills for some much needed structural balance and core work.Warm-upMetcon3 Rounds 15/10 Cal Bike 10 World's Greatest Stretch 5 Inch Worms + Push-Up StrengthWarm-up5 Rounds For Quality 10...

WOD for 2.21.20Warm-upWarm-upWorkout Of The DayWarm-upBike .7 Miles 10 of each Sumo Squat Figure Four Hip Cross Over Samson Lunge Up to Down Dog Cossack Squat Speed SkatersMetcon (Time)3 Rounds 15/12 Cal. Assault Bike 15 Front Rack Lunges (75/55) -rest 2:00- 3 Rounds 15/12 Cal. Assault Bike 12 Push Press (95/65) -rest 2:00- 3 Rounds 15/12 Cal. Assault Bike 9 Thrusters (115/50lbs) Score...

WOD for 2.20.20Warm-upMetcon 10 Pass Throughs 10 Reverse Grip Pass Throughs 10 Overhead Squats with PVC 10 Prone Swimmers 10 Ostrich Walk Steps 10 Reps of the Idol Portal Swinging Hang Routine GymnasticsMetcon3 Rounds 10 Strict Box Pike HSPU (see video in comments for progressions) 5 Strict Pull-Ups with a :03 eccentric on...

WOD for 2.19.20Part AWarm-upPlank Hold 1:00 Goblet KB Hold 1:00 (for low back strength) Overhead Hold with KB (R) x 1:00 Overhead Hold with KB (L) x 1:00 10 x Turkish Get-Ups (5 each side) Workout Of The DayMetcon (Time)For Time Row 1000m Ski 1000m Row 1000m 200 Double UndersThis workout has to be...

WOD for 2.28.20Warm-upWarm-up3 Rounds 5 Burpee Broard Jumps 10 World's Greatest Stretch 5 Inchworms StrengthBack Squat (4x 5 0301 Ecc/Iso @ + 5-10lbs)If you haven't been here the last 2 weeks for the back squat you should use percieved exetsion scale of 10/10. This should be REALLY hard....

WOD for 2.17.20Warm-upWarm-upBand Overhead Distraction x 2:00 each side Warm-Up 3 Rounds 200m Run 5 Inchworms + Push-Up 10 Prone Swimmers 15 Tuck-UpsStrengthShoulder Press (4 x 5 @ 77.5% of 1RM)Workout Of The DayMetcon (Time)5 Rounds For Time 200m Run 15/10 Calorie Bike 9 Strict Press @ 70% of 1RM...

WOD for 2.15.20Workout Of The DayMetcon (Time)"Cindy W" 800m Hill Route Speed Walk (no running) 57 Pull-Ups 57 Sit-Ups 57 Step-Ups (single 55/35lb DB) 57 Sit-Ups 57 Floor Press (Rx = 55/35lb DBs) 57 Sit-Ups 57 Double DB Lunge Steps (55/35lbs) farmers carry position 800m Hill Route Speed Walk (no running) This workout is to...

WOD for 2.13.20Warm-upWarm-upHigh Knees Butt Kickers Grape Vines Ostrich Walk Inch WormsPart AMetcon (Time)5 Rounds, must be unbroken if you break re-start the round 10 V-Ups 15 Hollow Rocks 30 Bicycle Crunches Workout Of The DayMetcon (Time)"The Hinshaw Special" 2 Rounds For Calories On The Assault Bike 1:15 Arms Only 1:15 Legs Only 1:15 Arms & Legs 1:00...