Workout of the Day

WOD
Every 2.5 min
sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).
Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.
Go as far as you can in the following times
walk back to starting point and rest.
Round 1 = 8s (0:00)
Round 2 = 10s (2:30)
Round 3 = 12s (5:00)
Round 4 = 14s (7:30)
Round 5 = 16s (10:00)
Round 6 = 14s (12:30)
Round 7 = 12s (15:00)
Round 8 = 10s (17:30)

we are looking for higher power output over shorter duration

Teams of 2,

1 work/1 rest

6 min AMRAP

-10 Bar MU

-14 Power Snatches 95/65

rest 3 min

6 min AMRAP

-12 C2B Pull-ups

-12 Power Snatches 135/95

rest 3 min

6 min AMRAP

-14 Pull-ups

-10 Power Snatches 155/105

Teams of 2, 1 work/1 rest

10*-20*-30*-40*-50*-40*-30*-20*-10*

-Cal Row

-Push Press 95/65

-Back Squats 95/65

*Each athlete does 4 Burpee Box Jump overs (24/20) between each round.

Gymnastics Bodies middle split series

Go hard on the latter half. Keep hips and quads engaged with external rotation of the hip on all movements. This is your WOD. If done right, it should be quite a bit of work!