WOD:
5R (scale to 4)
On a 3 minute timer,
Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St
-20 seconds uphill sprint
Wednesday Jul 19th, 2017
July 19, 2017 / By j0ssy
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Tuesday Jul 18th, 2017
July 18, 2017 / By j0ssy
Skill work on pistols or toes to bar
WOD
10:00 AMRAP-
50/40 Calorie row buy-in
In remaining time, complete as many rounds as possible of:
10 Toes to Bar
12 Push-ups
14 Pistols
At 10:00 mark, finish with 50/40 calorie row for time.
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Monday Jul 17th, 2017
July 17, 2017 / By j0ssy
Partner Workout:
-150 Double-unders
-100 Sandbag Step-ups
6x:
-21 Wall balls
-15 Box jumps
-9 Deadlifts (225/185)
-100 Sandbag Step-ups
-150 Double-unders
*Non-working partner holds the sandbag in the bear hug position except for during Sandbag step-ups
**During Sandbag step-ups, non-working partner holds a plank
***Alternate complete rounds of the 21-15-9 triplet so that both partners complete 3 full rounds
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Sunday Jul 16th, 2017
July 16, 2017 / By j0ssy
1) Quadrupedal motion.
2) Manna Progressions
3) Handstand Progressions
4) Weighted pull ups. Experienced people work to heaviest set of 3. Beginners work on using weight to augment getting first pull up.
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Friday Jul 14th, 2017
July 14, 2017 / By j0ssy
E2MOTM 20:00
-50 meter sled sprints
Keep the sled light enough to move with good sprint form.
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