by rmartinez | Sep 20, 2019 | WOD Archive, workout of the day
Schedule Alert 11am only CF Open Draft party @ 12 Partner up 20 rounds for time of: 3 strict pull ups/ 1 ring or bar muscle up 5 clean and jerks (110/155) 10 burpees Alternate...
by rmartinez | Sep 19, 2019 | WOD Archive, workout of the day
Schedule Alert Saturday, 9/21 11 am only Draft party@ 12pm A. Work on snatch/T2B/DU warmups and skillsB. “19.2 with snatches” 25 toes to bar 50 double unders 15 snatches 25 50 13… 11… 9… 7… 20 min time cap Weights: (55/75) (65/95) (85/115) (95/135)...
by rmartinez | Sep 18, 2019 | WOD Archive, workout of the day
Partner up. One goes. One holds the front-rack with kettlebells. Accumulate 8 minutes on each; switch as needed. Bike Row Part 2 3 rounds Max Kettlebell deadlifts 5 lateral one-legged step ups, build to a heavy set of 5 per...
by rmartinez | Sep 17, 2019 | WOD Archive, workout of the day
A. “FRAN” (65/95 or a weight you can complete 5 unbroken) 21-15-9 Thrusters Pullups B. max effort 4 rounds Grab a dumbbell and a plate. Simultaneously pinch-carry the plate while clean holding the dumbbell overhead. Switch as needed. Rest between...
by rmartinez | Sep 16, 2019 | WOD Archive, workout of the day
Schedule Alert Saturday, 9/21 Class at 11am Open Draft Party at 12pm A. 50 Partner Pullovers (prison rules) B. For time: 50-40-30-20-10Kettlebell swings (16/24 or a weight that you can do 10-15 unbroken)Goblet Squats C. Double unders If you can link x, your goal is y unbroken reps x y 0-5 reps: 25 6-10 reps: 50 11-25 reps: 75 26-50 reps: 100 50+ reps: 200 If you break, do 3 burpee...
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