SKILL Skin the Cats WOD AMRAP 15 Minutes: 10 Toes To Bar 15 Burpees 40 Double-Unders *Sub 40 Star Jumps ONLY!* Post scores to comments.
SKILL Handstand Push-Ups WOD 21-15-9 Deadlift 225/135lbs Wallballs 20/14lbs Post scores to comments.
We are going back through the 5-3-1 progression we started 3 weeks ago. Add 10lbs to you 1RM Back Squat and 5lbs to your 1RM Strict Press. Use 90% of these new numbers to figure out your sets below. STRENGTH/SKILL Back Squat – 65% x 5, 75% x 5, 85% x 5+ Strict Press – …
This is our final Sunday Run Day Fun Day. Winter is coming. WOD 6 x 400m, rest 2 minutes. Score is your total time. Post scores to comments.
Barbells for Boobs is this Saturday! Don’t forget to wear pink! Everyone should arrive at 10am for a group picture and then we will get the heats going. Remember to register your team HERE and there is still time to donate or fundraise HERE. WOD 4 Rounds for Reps: Row for Cals Kettlebell Snatch 35/26lbs Push-Ups …
SKILL/STRENGTH 20 Minutes to Complete: Build to a heavy Clean and Jerk (yes squat and split). Once you fail, drop the weight down by 10-15% and do 3-5 singles. Make sure you rest 2-3 minutes between once you go heavy. Superset your Clean and Jerks with the Pull-Up Progression. Everyone is on Day 2. WOD …