Strength: Front squat – 15 minutes to establish a 3 rep max Skill review – the perfect squat Then, AMRAP 15 minutes of “Back to Basics:” Sit-up Squat Box jump [...]
“31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24?) This is a Partner WOD – Partner #1 will perform the work listed [...]
Skills: HSPU & Ring Dip – Kipping skills (Yes, Friday is usually Deadlift Friday – next week we are going for a 1- rep max DL, but I want to be there for that!!! -Lara) Then, [...]
Strength: Snatch – 3 position drills. This is a skill day; the strength portion today is unscored (unless you are on fire and want to go for a PR). Then, 4 rounds for time (with 15 minute [...]
Strength: Bench Press – 20 minutes – work to a heavy set of 3 Then, 15 minute AMRAP of: 75m Uneven farmers’ carry (53&40lb/45&26lb) 10 True push-ups (hands on [...]
Today’s WOD is from the Garage Games “Mayhem in the Mountains” competition that many of us will be attending… We will probably run through this twice with a short break in [...]
Strength: Overhead squat – work to a heavy set of 3 If your shoulders cannot endure this so soon after doing Fran this week, work on your “goat” (the thing that you avoid cause [...]
