Category: Move

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) 8 sets of: 2:00 Ski/Bike/Row/Run :40 seconds Max Ring Rows/:20 seconds Rest :40 seconds Max Push-ups/:20 seconds Rest :40 seconds Max Kettlebell Swings 35/26/:20 seconds Rest Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) 20 minute EMOTM: 1 – 3 Sumo Deadlifts 2 – 100ft D-Ball Bear Carry 3 – 5 Vertical Leaps 4 – 10 Good Mornings Reference last week for loading for the Deadlifts. For your other 3 movements pick weights/output that you can maintain for the 5 cycles. 2) 10 minute AMRAP: 20 Ball Slams 40/30 10 Burpees 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

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Back Rack Box Squat: 10-8-6-6-4 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading. 2) Dumbbell Farmers Position Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat….

WOD: 1) 5 x 3 minute AMRAP – 1 minute Rest: 24-21-18-15-12 D-Ball Bear Squats 70/50 15 Burpees Max Wall Balls 14/8 Each round your Squat reps go down. Scale as needed. Keep track of total Wall Balls completed. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 2:00 x 7 sets: 5 Close Grip Bench Press + 2-4 Rope Sit-to-stand or 1-2 Rope Climbs Build the Bench Press load as deemed fit, reference last week for loading. Pick a quantity of reps for your Rope movement that you can maintain for all 7 sets. 2) Every 1:00 x 7 sets: 10-20 Abmat Sit-ups Pick a quantity of reps you can maintain for the 7 sets. 3) AQAP: 800m Run 50 Knees-up 40 Thrusters 45/35 Extra Work: 4) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE