Parallette skills & drills (15-20 minutes) 10 Left leg heel taps over parallette 10 Right leg heel taps over parallette 10 Both legs heel taps over parallette 2 sets :10 Support (High Plank) + :10 Extension (High Hips Dip Support) 1 set Walk throughs Support, extension, support, extension, support 1 set on each 4 shoot...Read More
AMRAP20 10 Strict Pullups 10 Push Ups 10 TTB’s 20 m. suitcase / waiters walk (24,16 kg.) 20 m. suitcase / waiters walk Suitcase is hand at the side like farmers carry, waiters is hand overhead arm locked out. Switch hands on the way back. Scale 1: 5 Strict Pull Ups per round Scale 2:...Read More
4 Rounds One round on the 6:00 500 m. Row 400 m. Run 21 Burpees Stagger start big classes 3 minutes *if burpees are completed, remaining time is rest and can log split times. Otherwise AMRAP until the start of the next roundRead More
Static Hold Partner WOD 400 m. Run Together (800 m. optional) 200 Sit Ups / Partner Holds DL (155,105) 100 Deadlifts / Partner Holds Handstand 100 Box Jumps (24,20″) / Frontrack hold 100 KBS (24,16kg) / Partner hangs from bar 400 m. Run Together (800 m. optional) Cap 30:00 Read More
Work up to a heavy 3 Rep OHS Mainsite 170804 Amanda .45 13-11-9-7-5 Muscle Ups Squat Snatch (135,95) Scale 1: MU’s 5-4-3-2-1 Scale 2: Pull Ups Scale 3: Ring Rows x2Read More
Work up to a heavy triple Deadlift Groups of 3 8 Minutes Assault Bike Switching every 10/8 Calories at the 8:00 mark start solo 8 minute Ascending Ladder 1-2-3-4-5… TTB or BMU Box Jump (30,24) Dead Lift (185,125)Read More
