Function WOD – 3/21/17: “Mugly”
A. 20min AMRAP: 1-2-3-4-5-6-7-8-9… Banded Pull-Up HSPU from a Box Strict Hanging Leg Raise Strict Plank Push-Up 10 Cal AB/Row between each set B. 10min Row/AB
Performance and RTG WOD – 3/21/17: “Mugly”
A. 20min AMRAP: 1-2-3-4-5-6-7-8-9… Strict Pullup HSPU (strict if possible) Strict T2B Strict Dip 10 Cal AB/Row between each set B. 10min Row/AB
Daily WOD – All Program Tracks, 3/20/17: “A Good Omen”
A1. 5 x (1 Squat Clean + 1 Front Squat). – Fx: Hang Squat Clean + 3 FS. Start @ weight that allows you to maintain perfect form; add load each round as form allows. – Rx/RTG: Build from 75%. B1. “A Good Omen” 4…
The Main Event 2017: Week 5 Challenge
Here it is: the moment you’ve all been waiting for. The FINAL CHALLENGE ANNOUNCEMENT. Ok, so it’s not that big of a surprise. After all, we had SO MUCH fun with last year’s Final Challenge, that there’s no way that we could NOT do it…
Daily WOD – All Program Tracks, 3/17/17: “17.4”
17.4 13 Min AMRAP: 55 Dead-lift (225/155; scaled 135/93); 55 Wall Ball (20/14; Scaled 20/10, to a 9′ target). 55 Calories on the Rower; 55 HSPU (Scaled: Hand-Release Push-Ups) MAIN EVENT ATHLETES: – If testing Saturday: A1. Banded lat stretch, scorpions, and lumbar rolling; B1….
Daily WOD – 3/16/17: “Investigate”
A. 4min AMRAP: 35 DU (50 Singles) 8 Burpee Plate Jump 2min rest B. 4min AMRAP: 10 Air Squat 10 Hang Power Clean @ 75/55 (Fx), 95/63 (Rx), 115/73 (RTG) 2min rest C. 4min AMRAP: 10 Alt DB Snatch @ 20/10, 35/20, 50/35 10 V-up…
Daily WOD – 3/15/17: “Tax Day I”
A. FT: 15-12-9-6-3 Front Squat from the ground @ 95/63, 115/73, 135/93 Deadlift B. 16min EMOM: 1-12 Cal Row 2- 4/leg Pistol
Main Event 2017: Week 4 Challenges
It’s getting heated. With only two weeks left in the Competition, there’s only 30 points separating the top 4 teams (click here for PRELIMINARY scores). This might sounds like a lot, but it’s an EASY margin to close if your team can drive participation across attendance…
Daily WOD, ALl Program Tracks, 3/14/17: “Bonanza”
A. 3Rds: 1k row/50 cal AB 50 WB (Fx: 16/12; Rx: 20/14; RTG: 30/20) 40 SDLHP @ 45/35 (Fx, Rx) 75/55 (RTG) 30 Push Press @45/35 (Fx, Rx) 75/55 (RTG) 100 DU (1:1 Single) 4min rest
Daily WOD – All Program Tracks, 3/13/17: “Private Pile”
A. Back Squat 15 min to build to Heavy Single FX: Every 3min x 5: 3 Back Squat @ 80% + 5/leg KB Walking Lunge @ moderate weight B. 4 Rds @ 75, 80, 85, 90%: 12 Thuster @ 75/55 (Fx), 95/63 (Rx), 115/73 (RTG)…