Category: Move

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 8:00 – 8 sets of :40 ON/:20 OFF: Odd – 20 seconds/side Side Plank Even – Slider Roll-Outs Start Roll-Outs on your Knees. 1b) 8:00 – 16:00 – 8 minute AMRAP: 50 Push-ups or Ring Dips 50 Alternating Dumbbell Snatch 35/25 50 Dumbbell Floor Press 35/25 Scale as needed, all athletes should be looking to get close to a round done. 1c) 17:00 – 27:00 – 10 minute EMOTM: Odd – 10-15 Dumbbell Overhead Tricep Curl Even – 5-10 Chin-ups For Overhead Tricep Curls, take your time, focus on range of motion and position. Use assistance as needed for Chin-ups. 1d) 28:00 – 40:00 – Every 2:00 x 6 sets: 200m Run + 6 Strict Press Hit the runs hard. Build as heavy as deemed fit on…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) 21 minute EMOTM: 1 – 30 seconds Battle Rope 2 – 30 seconds Slam Ball Throw Over Pull-up Bar 3 – 30 seconds Dumbbell Plank Rows Goal is to pick weights efforts that you can move the entire 30 seconds for. Rest, and then rotate to the next station. 2) 10 minute AMRAP: 200m Run 15 Wall Balls 14/8 10 Knees-up Extra Work: 3) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Alternating Lateral Lunges We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. If you’re lacking the mobility for these use a mast on the…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) AQAP: 600m Run 60 Alternating Dumbbell Power Snatch 35/25 600m Run 60 Dumbbell Goblet Box Step-ups 600m Run 60 Single Arm Dumbbell Front Squats 35/25 600m Run Scale as needed. Squats should be performed 30 on each side, break them up however you deem fit. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=ni_HDRKPnJk

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Every 1:30 x 14 sets: Odd – 5/side Barbell Suitcase Deadlifts + 10-20 Abmat Sit-ups Even – 5/side Single Arm Bench Press + 5/side Single Arm Dumbbell Row Start at moderate loads, and build as deemed fit. For all unilateral movements, perform all reps on 1 side, and then switch to the other. 2) 7 minute Up Ladder: 3 Shoulder-to-Overhead 75/55 3 Ring Rows Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Ring Row Hold: Accumule 3 minutes Accumulate 3 minutes holding with the rings right at the chest. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE