Back squat
10-8-6-4-2
Get as heavy as possible. Rest as needed
2) 5:00 AMRAP-
10 calorie row
10 wall balls
Sunday Sep 11th, 2016
September 11, 2016 / By j0ssy
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Friday Sep 9th, 2016
September 9, 2016 / By j0ssy
This is going to be a fun workout!
Teams of 2 or 3.
Tire Flip 300m and back to gym!! Yay!!
then
5R
-pull giant tire as far as you can in 30s
-handstand walk as far as possible in 1 min *
-rest 4 min
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Thursday Sep 8th, 2016
September 8, 2016 / By j0ssy
25 minute amrap:
-Row 250m
-Max effort muscle-ups * until the one minute mark (unbroken set or until the minute expires)
-rest 1:00 minute-
* if you don’t have muscle ups the alternate strict pull ups and dips. i.e., do pull ups on one set. Rest, row, then do dips the next set. etc
Then- emom for 12 minutes:
Minute 1: 20 seconds L-sit hold or seated leg(compression) lifts .Rest the remainder of the minute)
Minute 2: 30 seconds plank* hold- (rest the remainder of the minute)
* If you have the flexibility and core strength to move to planche then please do so.
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Wednesday Sep 7th, 2016
September 7, 2016 / By j0ssy
Come set some new PR’s today! Whooooo hooooo
-1rm back squat
-1rm shoulder press
-1rm deadlift (if your form breaks down then use that as your 1RM)
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Tuesday Sep 6th, 2016
September 6, 2016 / By j0ssy
**Lets take advantage of the mild weather before it gets too cold!** If you can’t run due to injury- your coach will give you an alternate WOD**
3R on a 6 min timer
Run up Baltimore hill from N Bradford st to N Eddison St
Aim to stay light on the feet for the whole effort.
Start light, Stay quick but try not to run hard.
Pace so you can keep your cadence.
Increase effort as you get looser.
WOD
Every 2.5 min
Go as far as you can in the following times
walk back to starting point and rest.
Round 1 = 8s
Round 2 = 10s
Round 3 = 12s
Round 4 = 14s
Round 5 = 16s
Round 6 = 14s
Round 7 = 12s
Round 8 = 10s
we are looking for higher power output over shorter duration
scaling as follows
first time hill sprinters will do only 3 R. They can join any of the sprints according to how they feel
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