5 rounds 400 meter run, then 6 perfect dips EMOM x 3 min. I’m looking for good 400 meter runs, sub 2min/round. When you enter back in the gym, you will wait for the clock to start at the top of the minute and you will perform 6 strict (hollow position) dips each minute for...Read More
Back Rack Split Squats 4×6/leg (3131 tempo) HEAVY but controlled work with a partner on this so they can help you with your tempo count. Then: 3 rounds, not for time: 25 (Plate Hug) Sit ups 25 Hip Extensions 25 Flutter KicksRead More
“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. If you’d like to bring a friend and make this a partner WOD then please feel free, because Saturday’s are always…free! Read More
Gymnastic skill/Strength: A) Alternating EMOM x 12 Minutes 1- 3 kick to handstand holds 2- 5 second eccentric HS (x 3) (Slow and Controlled) B) Alt. EMOM x 6 Minutes 1- L-Hang x 10-15s 2- Top of Dip Hold x 15s Conditioning: 8 Minute AMRAP 10 Calorie row SlamBall x 6 KB Swing x 12Read More
5 Rounds of: DB OH walking lunges x 10 (R arm/R leg) DB OH walking lunges x 10 (L arm/L leg) Strict Pull Ups x 8 GHD Sit Ups x 16 This should be a challenging weight. The goal is to go slow enough to stabilize the weight over the shoulder.Read More
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135/95 pound Thruster, 7 reps 7 Knees to elbows 245/165 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 70/53 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after...Read More
AMRAP 3 sets 12 minutes each set Set 1. – 500 meter row push ups x 8 Russian Twists x 10 Set 2. 400 meter run 8 Slamball Over Shoulder 8 Russian KB Swings Set 3. 90s Single Unders 10 Air Squats 3 Turkish Get-Ups Your objective is to move consistently and without stopping. Use...Read More
