1000 Meter Diane 21-15-9 reps for time of deadlift 225/165 handstand pushup Run 500 meters between rounds Scale DL to no more than 65% of your 1 rep max. Scale hspu to 1, 2 or 3 abmats as a target or wall walk + 6 shoulder taps (Right &Left) repeated to complete set. Ex. 1…
Skill/Strength: Hang power snatch, work up to a heavy single or practice technique and form at light to medium weights. WOD: 800M Hanging “Randy” 75 hang power clean (75/55) plus 800 meters of running, mixed in whenever/wherever, for time.
Skill or strength: 10-15 minutes working split jerks Conditioning: 3 hang clean 115/85 2 front squat 1 jerk x 3 rounds 360 degree burpee rest exactly 30 seconds Continue and finish one more round that you start after 8:00 on the clock Don’t forget, we have our 10th Anniversary Workout in the Metroparks this Friday…
“Deck of Cards” Please note the time schedule for Saturday’s Deck of Cards. You will not be able to join a workout “mid-deck” 8:00am Warmup, WOD starts @8:20am 8:30am Warmup, WOD starts @8:50am 9:00am Warmup, WOD starts @9:20am 9:30am Warmup, WOD starts @9:50am 10:00am Warmup, WOD starts @10:20am Basic Intro/Beginner’s Workout…
Running, lunging ab fest. Show up and see the numbers.
Deadlift 225/165 and toe to bar EMOM, for 12 minutes. Show up and see the reps.
“Nancy” Running or Rowing 5 rounds for time of 400M run or 500M row 15 overhead squat 95/65 Scale weight to allow for perfect form and full depth on all reps. Sneak Peek for the Week: Tuesday: Deadlift and T2B EMOM, for 12 minutes Wednesday: Ab, lunge and run Grinder Thursday: DB floor press, heavy…
Make-up or D’over Day You can make up any WOD you missed from the past week or use today as an Open Gym/Skills Day.
DB incline bench 10-10-10-10-10 Front squat, strength or skill Skill: 5-5-5-5-5 pause squats to a medium weight Pause 2 seconds at the bottom of each rep Strength: 5-5-5-5-5 to find 5 rep max Perform warmup sets, starting with an empty bar, and begin 1st set of 5 at approximately 60% of your 1 rep max….
