©Captured by Jacquiline

Prison Rules

Buy in -> 1600m Run/2000m Row/3.5 mile Bike Cash Out -> 1600m Run/2000m Row/3.5 mile Bike (You must choose another option from the one you previously did in the Buy In) WOD: Prison rules! 65/45 ( if person finds it too light after first 8 rounds and are able to complete the 7 reps each … Continue reading Prison Rules

Advertisements

Bergeron 300

Bergeron 300 - time cap 30 minutes 10 Rounds For Time:⠀⠀ 5 Strict Chest-to-Bar Pull-ups⠀⠀ 10 X Dumbbell Movements* (50/35)⠀⠀ 15 GHD Sit-ups⠀⠀ *Dumbbell Movements:⠀⠀ Rd 1: DB Push Press⠀⠀ Rd 2: DB Burpees - funky!⠀⠀ Rd 3: DB Power Cleans ⠀⠀ Rd 4: DB Bench Press Rd 5: DB Lunge⠀⠀ Rd 6: DB Front … Continue reading Bergeron 300

©Captured by Jacquiline

HOPE

Well it's just 3 days til "Monday Murph" people and I hope you're all planning on showing up... Remember, If you are new to or have never done Murph, there will be a whole host of scaling options available. Don't be Scared! It's totally doable and we know that you can attack this WOD and … Continue reading HOPE

Jeanette

Strength: Deficit Dead Lift 3x10 @ 50% 1rm WOD: Jeanette with a 15 min clock 0:00 - 3:00  400 m Row ME Squat Clean 95/65 3:00 - 4:00 Rest 4:00 - 7:00 400m Row ME Box Jumps 20" 7:00 - 8:00 Rest 8:00 - 11:00 400m Row ME DUs 11:00 - 12:00 Rest 12:00 - … Continue reading Jeanette

Sexy WOD

Strength: 3 x 1 minute Handstand Holds WOD: Sexy For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell

Ladder

Strength: 1 Rep Max Weighted Push Up WOD: Ladder 15 Min AMRAP 20 Cal Bike 40 Power Cleans 185/135 60 Wall Balls 20/14 80 KB Swings 32/24 100 Box Jumps Partner WOD... One partner works at a time. Split up work as you wish. Climb up the ladder, then down, then back up...