Tuesday
Women
1. Skill Practice: 15 minutes
WOD– 18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches (75/45)
Toes-to-Bars
Men
1. Tempo squat 2010: 5-5-5-5
2. Bench 5-5-5
3. Deadlift 5 View full article »
Category: . P.E. Men
Tuesday 11/20– Women
Skill Practice:15 minutes
WOD: 4 rounds for time of:
50 Double-unders
25 Sit-ups
15 Push-ups
5 Cleans (135/75)
Tuesday 11/13 — Men
1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
2. Press 5-5-5
3. Deadlift 5 View full article »
Tuesday 11/13– Women
Skill Practice: 15 minutes
WOD1: Strict Press
12 minutes to find 5RM
WOD2: Tabata’s
Tabata Squat
Rest 1 min
Tabata L-sit
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Handstand Hold
Rest 1 min
Tabata Run (Distance) View full article »
Tuesday 11/6– Women
Skill Practice:15 minutes
WOD1: Deadlift
12 minutes to find 5RM
WOD2: 14 min AMRAP:
400m run
20 Deadlifts (185/135; scale to 60% of 5RM)
Handstand Walk, 20 m
20 Kettlebell Swings (53/35) View full article »
Tuesday 10/30 Women
Skill Practice: 15 minutes
WOD1: Back Squats
10 min EMOM:
3 reps @70-80% of 1RM
WOD2: 3 rounds for time of:
30 sit-ups
200 m run
20 squats
200 m run
Tuesday 10/30 Men
Back squat 5-5-5
Bench 5-5-5
Deadlift 5 View full article »
Tuesday 10/23 Men
Back squat 5-5-5
Shoulder press 5-5-5
Deadlift 5
Tuesday 10/23 Women
5 x 1000m
Rest 4 minutes View full article »