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WOD

06/25/21

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

 

Scaling:

Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance.

Or reduce the overall volume.

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06/25/21

WOD

06/24/21

Friendly Fran

3 rounds for time of:

21 thrusters

21 chest-to-bar pull-ups

 

♀ 85 lb. ♂ 115 lb.

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06/24/21

WOD

06/23/21

Deadlift

3X3

 

 

AMRAP 15:

100 Double Unders

75 Air Squats

500/450 Meter Row

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06/23/21

WOD

06/22/21

EMOM for 10 min

2 Backsquats with 3 second pause at bottom

*athletes choice on weight/build/stay

 

 

4 Rounds For Time:

15 Ring Dips

21 Russian Kettlebell Swings

200m KB Goblet Carry

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06/22/21

WOD

06/21/21

TABATA MONDAY

 

Tabata back squats, 65/95 lb.

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.

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06/21/21

WOD

06/19/21

Partner WOD

Buy in- 800m Run together

6 Rounds

10 Single Arm DB Push Press (5L/5R)

4 Sand bag over shoulder

2 rope climbs

200m Farmers Carry  70/53

-Each partner does # of reps listed before going onto next movement, one partner working at a time

-Farmers carry is done together, 1 person carrying 2 kb switching as needed

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06/19/21

WOD

06/18/21

Ellen

3 rounds for time:

20 burpees

21 alternating DB snatches (50/35#)

12 DB thrusters (2 DBs)

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06/18/21

WOD

06/17/21

AMRAP 15:

10 Deadlifts (155/105)

10 Double Dumbbell Push Presses (35/25#)

14/10 Calorie Row

 

 

Cash Out

Max Plank Hold X 3

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06/17/21

WOD

06/16/21

EMOM for 10 Minutes

1 Power Snatch

*athletes choice build in weight or stay same (does not have to be every round)

 

3 rounds

30 wall balls  20/14

20 KBS 53/35

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06/16/21

WOD

06/15/21

Power cleans

5 - 3 - 3 - 1 - 1 - 1 reps

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06/15/21

WOD

06/14/21

On the 4:00 x 5 Rounds:

50 Double Unders

300/250m Row

10 Hang Squat Cleans 95/65

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06/14/21

WOD

06/12/21

For time (40min cap)

30 deadlifts (185/125)

30 bar facing burpees

400m run

20 deadlifts

20 bar facing burpees

400m run

10 deadlifts

10 bar facing burpees

400m run

Rest 5min

10 thrusters (75/55)

10 pull-ups

400m run

20 thrusters

20 pull-ups

400m run

30 thrusters

30 pull-ups

400m run

 

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06/12/21