Strength/Skill: 10 minutes to work on Dead lifts. (bar or with weights) Work on technique/form. Conditioning: *Team of two *One athlete working at a time *Athlete #1 must finish the sets of DL and BBJ before swapping w/ athlete #2 15 minutes of : 3-6-9-12-15-18…..and so on. (add 3 each round) Dead lifts (225/155) Burpee...Read More
Strength: 15 minutes to establish a 1RM of the following complex: Hang snatch + Behind the neck push-press + Snatch balance Note: This is a complex. The barbell should not drop at any point. Conditioning For time: Run 800m 20 Muscle-Ups Run 400m 40 Push Press 115/75# Run 800mRead More
Strength: 15 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk). Conditioning 5 rounds for Reps and Total Working Time of: 30 seconds ME Split Jumps Run 400m (all out) Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30Read More
HAPPY HALLOWEEN! Team of 2 *one athlete working at a time *must complete exercise before moving on the next. -2000m wallball run(20/14) (break up as needed) -50 Clean & Jerk (135/95) -50 Snatches (135/95) -50 Burpee Box Jumps (24/20) -150 WallballsRead More
This is the 6:00 AM and Noon WOD Only – 6:00 PM COSTUME WOD will be different! Strength: 15 minutes to establish a 1RM Clean & Jerk Conditioning 4 rounds for time of: 10 Strict Pull-ups 9 Front Squats @ 70% 30 BurpeesRead More
Strength Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00. Conditioning “Fractured Fran” 21 Thrusters 95/65# 21 Pullups -rest 2 minutes- 15 Thrusters 95/65# 15 Pullups -rest 2 minutes- 9 Thrusters 95/65# 9 Pullups For total working time. *Note: The point is to see how fast you could be on Fran assuming you did not...Read More
