June 21, 2019 WOD
Back squat 5-5-3-3-1-1-1 reps
June 20, 2019 WOD & Strength
Athlete skill/make-up day Strength: Bench Press (pause last rep) 2×6@72.5%, 2×5@77.5, 2×4@82.5% Accessory work: Close grip bench: 3×8@60% Super set with 15-20 reverse curl + strict press w/ empty barbell
June 19, 2019 WOD
Partner WOD! 6 rounds for time of: 2 legless rope climbs, 15-ft. rope 35 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.
June 18, 2019 WOD
3 rounds for time of: 15 cleans 15 thrusters 800-m run ♀ 95 lb. ♂ 135 lb. *Note* Due to weather, evening classes did 30 bar facing burpees in lieu of running.
June 17, 2019 WOD
Tabata This! Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata pull-up Rest 1 minute Tabata push-up Rest 1 minute Tabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight Read More …
June 15, 2019 Hero WOD & Strength
Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was Read More …
June 14, 2019 WOD
Sumo Deadlift 5-3-3-1-1-1 reps. Practice hollow-holds for 10 minutes Compare to April 30, 2019
June 13, 2019 WOD & Strength
Athlete skill/make-up day Strength: Bench Press (pause last rep) 2×10@62.5%, 2×8@67.5, 2×6@72.5% Accessory work: x2 burnout sets of half push-ups Floor press 2×10@50%
June 12, 2019 WOD
4 rounds for time of: 21 hand release push-ups 15 strict pull-ups 400-m run
June 11, 2019 WOD
4 rounds for time, alternating arms each round, of: 10 single-arm squat snatches 8 single-arm rows 6 single-arm push presses 4 single-arm Turkish get-ups ♀ 35-lb. dumbbell ♂ 50-lb. dumbbell