iThruster

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Deadlift 20 reps @ 60% of 1RM (unbroken) WOD: Conditioning With a continuously running clock complete 5 Thrusters every minute. 0:00 – 5:00 (75/55#) 5:00 – 10:00 (95/75#) 10:00 – 15:00 (115/95#) 15:00 – 20:00 (135/115#) Continue adding 20lb. every 5 minutes for as long…

Buy-In Beware

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Back Squat 20 reps @ 60% of 1RM (unbroken) WOD: Conditioning 3 min AMRAP of: 500/450m Row Max Slam Balls (30/20#) -then- 3 min AMRAP 20/15 Cal Air Bike Max Toes to Bar Rest 3 mins Repeat Score is total Slam Balls and TTB…

Jeri 45

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Deload Back Squat 3 x 5 @ 40, 50, 60% WOD: Conditioning 14 min AMRAP 45 Double Unders 9 Handstand Push Ups 19 Box Jumps (24/20") Finish: Pulling Weighted Pull Ups 3 x 5 A. Weighted B. Strict C. Banded[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3359" img_size="large" add_caption="yes" alignment="center"…

Run For It

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Deadlift 3 x 5 @ 80% of 1RM Add 10# to 1RM before figuring % WOD: Conditioning 5 RFT: 400m Run 2 mins Rest Finish: Gymnastics 5 min EMOM of Muscle Ups A. 2 Bar Muscle Ups/1 Muscle Up B. 1 BMU/2 Jumping/Banded Muscle…

15.5

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Bench Press 3 x 5  @ 80% of 1RM Add 10# to 1RM before figuring % WOD: Conditioning 27-21-15-9 Row (Calories) Thrusters (95/65#) Goal: 10 minutes Time Cap: 15 minutes Finish: Gymnastics 5 min EMOM 5 Dips A. Strict B. Kipping C. Band/Box[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image…

Team WOD

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning 20 min AMRAP 15 Sit Ups 12 Wall Balls (20/14#) 9 Cal Row or Bike Goal = 12+ Rounds *Partners alternate movements, each time either athlete finishes Row or Bike is 1 round. Partner 1 would start on Sit Ups while Partner 2 rests,…

The Hock

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_single_image image="3338" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Deadlift 3 x 5 @ 80% WOD: Conditioning 15 min AMRAP 9 Burpees 15 Slam Balls (30/20#) 8 Box Jumps (30/24") Goal: 12+ rounds Finish: Gymnastics Pull Ups 3 sets of 5 A.…