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Strength/Skill Work Pistols: Work towards max depth while performing 5 reps per leg WOD AMRAP in 3 minutes of: 3 Power Cleans (Use 70% max power clean not to exceed 135/95lbs) 6 push-ups 9 squats 1 minute rest between rounds. Complete 5 total rounds. Those competing in the Carolina Fitness Challenge or new to our group classes are advised to complete 3 total rounds. Please [...] Strength/Skill Work: Pistols (one-legged squats) WOD As many rounds as possible in 15 minutes of: 10 deadlifts (185/115lbs or ~50% DL [...]
Strength/Skill Work Pistols: Work on improving the range of a proper one-legged squat. WOD ~600m run (1 block around building) 20 overhead squats (M-95lbs, W-65lbs) 35 double-unders (105 singles if unable to do DUs) 20 push-press (M-95lbs, W-65lbs) 35 push-ups 20 thrusters (M-95lbs, W-65lbs) 600m [...] Big Momma takes flight! Strength/Skill Work Pistols: Practice your one-legged squats. How low can you go to a stack of weights? All the way down and up on both legs? Then, how much weight can you hold against your chest or overhead and repeat all the way down and all the way up? WOD Choice of: “Cindy” As many rounds [...] Strength/Skill Work: Rope Climb & Pistol (one-legged squat) practice WOD: 1 L-sits for time followed by: 50 feet walking lunge 21 burpees 30 squats For time. Work in groups of 2-3 for the WOD as groups finished [...] |
 
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