A. Front Squat 3×8-10 (80% of 10/12-10/13) B. Coach Joe‘s Birthday WOD! “Death by Joe” EMOM: 5 Thrusters (95/65) 5 Burpees 5 Pull ups You must complete the 15 reps each minute to continue. Score is total reps. (20 minute… Read more »
Posts By: Allison Bojarski
A. Technique: Jerks B. 2 Push Press + 1 Jerk x 7 Sets C. Back Squat 3×3 (80% 1 RM)
“Pet Stone” 3 Rounds for time of: 20 Box Step Ups with Wallball in hands (20 inch box) 20 Sit Ups with Wallball 20 Wallballs (20/14) Every time the ball hits the ground, run 400 m (without the ball).
A. Work up to a heavy triple deadlift in 15 minutes. B. 10-8-6-4-2 reps for time of: Deadlift (80% of Part A) Shuttle Sprints Windows to Rig and back = 2 UWS Rig to wall and back = 1
Next Endurance classes are Wednesday, October 22nd.
How to do handstands & HSPUs, Oct 26th! / Halloween Party, Oct. 31st! Novel ways to improve your front squat The world’s nicest people don’t even grasp how nice they really are The Sub-2 hour marathon and East Africa’s super-runners… Read more »
A. 12 minute EMOM: 1-5 HSPU *Scale to 15-30 second handstand hold or 1 Wall Walk B. 3 Rounds for time of: 400 m Run 12 Toes to Bar 20 Overhead Lunges with plate (45/25) Here’s what’s on tap for… Read more »
30 Minute AMRAP: 500 m Row Repeats Alternating with a Partner. How consistent can you keep your row intervals during the AMRAP? NOTE: Next Endurance classes are Wednesday, October 22nd.
5 rounds for reps of 3 minute AMRAP: 3 HSPU 6 Toes to Bar 9 Kettlebell Swings (24/16) Rest 1 Minute