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Dale demonstrates the Knees to Elbows Strength/Skill Work Box Jump: Find a height you can safely complete 5 consecutive reps. You may step down, but you may not walk away from the box before the 5th rep is completed. Post the max height you complete x5 to comments. WOD 50 double unders (150 single unders) 5 knees to [...] Strength/Skill Work: Deadlift WOD 30 seconds on, 30 seconds off rotating through each of the following stations: Wall Ball (Men-10′ target, Ladies-8′ target) Pull-ups Box Jumps (20″) Complete 4 total rounds. Please note there is not a specific rest station being that you have 30 seconds of rest between each station. Post total reps and modifications to comments. This WOD was last completed six [...] Strength/Skill Work: Push-press WOD AMRAP in 12 minutes of: 20 kettlebell cross-chops (10 to each side) 15 kettlebell swings 160 feet walking lunge Use the same KB for the cross-chops and KBS. Rx’d = [...] Strength/Skill Work Kettlebell thrusters: 5-5-5-5-5 WOD 21-15-9 Overhead squats Burpees For time. OHS: Use ~70% of 5RM not to [...] Diabetes? Osteoporosis? Heart disease? Ulcerative colitis? For over 87 years Russell Stover has been helping Americans increase the risk of chronic disease in loved ones. Thanks Russell. Why is it that a staple of what you get someone for Valentine’s Day is candy? Sugar is the most potent food source for producing sympathetic activity in our nervous system. Chronic sympathetic activity [...] Strength/Skill: Power Clean WOD: In 10 minutes, complete as many reps as possible from ground to overhead. Last [...] Strength/Skill Work: Circulate between rope climbs, handstand practice and L-sits. WOD 21 pull-ups 50 ft burpee broad jump 21 front squats 50 ft burpee broad jump 15 front squats 50 ft burpee broad jump 9 front squats 50 ft burpee broad jump 21 pull-ups For time. Front squats: Use 60% of your front squat 5RM not to [...] Strength/Skill Work: Weighted Ring Dips 5-5-3-3-1-1-1 WOD In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You will complete 3 total rounds. The stations are: Ring Push-ups The clock does not reset or [...] Strength/Skill Work: Single support deadlift WOD 7 Rounds of: 5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs) 20 Double unders/60 single [...] Strength/Skill Work Thrusters: Complete 5 sets of max rep thrusters at your Fran weight (70% of 5RM not to exceed 95/65lbs) Do not rest the bar in the front rack position for more than a 5 count and obviously you may not set the bar down. Post weight and total reps to comments. Rest 2-3 [...] |
 
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