Strength: Deadlift – warm-up and bump to 80% of your 1-rep max. Perform 3 sets of 3 reps at this weight. Then, with 12 minutes on the clock, perform 3 rounds for time of: 10 Deadlifts at [...]
“9-11-2001 WOD” Never forget. For time: 2001m row 11 Box jumps (30/24″) 11 Thrusters (125/85lb, deaths at the Pentagon) 11 Burpee to chest to bar pull-ups 11 Power cleans [...]
Strength: Squats – warm up, then perform your first work set of 3 reps @ 75% of your 1-rep max, 2nd set of 3 reps @ 80%. Get depth everytime! Then, perform Tabata intervals of the following [...]
Saturday’s WOD was one of the four team WODs from Mayhem in the Mountains last weekend. Run 400m, continue onto the following reps after your team has returned from the run and touched your [...]
Strength: Deadlift Friday is back! Perform 1 set of 5 reps of 2″ deficit deadlifts at 75% of your 1-rep max, 2nd set (not deficit) @ 80%, 3rd set @ 85% Then, every 2 minutes for 7 rounds [...]
Strength: Front squat – warm up, then perform 3 work sets of 5 reps. The first set should be with 75% of your three rep max, 2nd @ 80%, 3rd @ 85% Then for 12 minutes (or until the work [...]
