Strength: Low back squats 5×5 Then 21-18-15-12-9 reps of the following three moves: Squats Sledgehammers (16lb) – do the prescribed number of reps on each side Abmat sit ups After each [...]
Benchmark WOD – We repeat this one every six weeks to measure progress. Strength: Deadlift 5×5 Then, for time: 500m row (do this only ONCE) Then three rounds of: 5 Pull-ups (kipping [...]
Strength: Strict press 5×5 Then, 20 minute AMRAP of: 10 KB swings (24k/16k) Row 250m* 10 Push press (135/95lb) 20 Military sit-ups * If you have to wait for a piece of equipment, yell [...]
As picked from the Hopper… 21-15-9 reps for time of: Wall balls KB swings (24/16k) Knees to elbows Push-ups Finisher: 3 rounds of handstand holds, 30 seconds each
15 minute skill practice: Front squat and Clean, 3×3 each – focus on form over load Then, “The Chief” As many rounds as possible for 3 minutes – followed by one [...]
“Hands Free” – Injured arms and wrists seem to be dogging a few of us, so today we are doing a leg/core centered WOD. Strength: High back squats 5×5 AMRAP 15 minutes [...]
Start with 15 minutes of skill practice – pick your least favorite thing to do and practice it. Then, four rounds for time of: 10 Push press, with dumbbell – right arm (40/25) 10 [...]
Strength: Deadlift 5-5-3-3-3 Then, seven rounds for time of: Row 250m (if you find yourself waiting for the rower, yell ‘YAY BURPEES’ and do ’em til it’s available) 7 [...]
