BSQ – 1×7@60%, 1×7@65%, 2×7@70% Then, For time 21, 15, 9 RKB Swing (53/35+) KB Sit-ups (53/35) Strength WOD 1-Arm DB Strict Press – 4x6R/6L 1-Arm DB Bent Row – 3x10R/10L 30 Strict Pull-ups for time (use 10-20lbs to increase difficulty, or increase to 40reps) “Everyone should be respected as an individual, but no …
Strawberry Broccoli Salad The lemon-y mayonnaise dressing is superb atop these strawberries and broccoli. Add some crunch with the almonds and red onions. If you are like me, and you like your food (sometimes) overly sweet then feel free to get naughty and throw some honey into the dressing. This meal really needs to …
Partner WOD! For total time: 3rds – 2mins rest between 24 Alternating Thrusters (115/75) 20 Alternating Box Jumps (30/24) *Rest 3mins* 3rds – 1min rest between 200m Run together 30 Synchronized Lunge Steps (KBs/DBs in front rack) *Rest 3mins* 10rds for time (5rds per person, alternating) 10 Burpees Over the Bar *Other partner holds front …
Ring Support Holds (top): 4rds 10ON/10OFF 3rds 20ON/20OFF 2rds 30ON/30OFF Then, AMRAP 20 20 Push-ups 5 Strict T2B 30 ASQ 2 Rope Climbs 8 Pistols (4R/4L) 200m Run Strength WOD Double KB FSQ – 3×10 Single Leg DL – 3x8R/8L (2 DBs/KBs) Glute Ham Raise – 3×15 “If you are really thankful, what do …
EMOTM 10 1 HCL + 1 J (any style) Then, “DT” 5rds for time 12 DL (155/105) 9 HCL 6 PJ “Impossible is a word to be found only in the dictionary of fools.” -Napoleon Bonaparte
4x5R/5L Front-foot Elevated Reverse Lunge (Off rack, elevation 2-8″) Then, For time: 1000m Run Buy-in 20, 15, 10 Wall Ball (20/16) C2B Finish with 30 Ball-Over-Shoulder immediately after last set of C2B AND… after a lot of requests and interest for extra strength and skill work, we introduce week 1 of our strength program! A …
BSQ – 5@65%, 5@70%, 5@75%, 5@80% Then, EMOTM 10mins Odd – 10 Thrusters (115/85) Even – 10 Ring Rows (Feet elevated) “What great thing would you attempt if you knew you could not fail?” -Robert H. Schuller
TGU – 10mins Alternating sides Then, 4rds – 30sec ON/30sec OFF Ball Slams Suicides Box Jumps (24/20) L-Sits (hanging) “Follow your bliss and the universe will open doors where there were only walls.” -Joseph Campbell
For total time and total meters: 3rds – 1min rest between 2rds: 10 RKB Swings (heavier than usual) 10 Goblet SQ (same KB) 5R/5L KB SN *Rest 5mins* 3rds – 2min rest between 2min Max Meters on Rower 7 Muscle-ups (or 10 C2B/12 Pull-ups/16 Modified) 15 UB Wall Ball (20/16+) “The less routine the …
Every 90sec. – 8rds 1 CL (MT) + 1 CL (K) + 1 CL *Increase every other round Then, AMRAP 8 5 HPCL (135/95) 5 PJ 10 Burpees Over the Bar “We make a living by what we get, but we make a life by what we give.” -Winston Churchill
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