Ingrid
WOD Wednesday October 5th, 2022 A. Power snatch EMOM 5 min x 3 reps a minute light weight 5 min x 2 reps a minute medium weight 5 min x 1 rep a minute heavy B. Ingrid 10 rounds for time 3 power snatch 135 / 85 3 burpees over the bar
WOD Wednesday October 5th, 2022 A. Power snatch EMOM 5 min x 3 reps a minute light weight 5 min x 2 reps a minute medium weight 5 min x 1 rep a minute heavy B. Ingrid 10 rounds for time 3 power snatch 135 / 85 3 burpees over the bar
WOD Tuesday October 4th , 2022 A. Pause Front Squats 3 x 3 B. 5 x 2 Front squats building C. Partner cash out Amrap 12 50 cals 50 2xDB squats 50 / 35
Front Squat Strength Read More »
WOD Monday October 3, 2022 For time 1 Round 400m run 24 Push press 115 / 75 24 KBS 53 /35 2 rounds 250m run 12 Push press 12 KBS 3 rounds 100m run 8 push press 8 kbs
Friday September 30th , 2022 4 x 4 front squat 4 x 3 4 x 2 4 x 1 No rack , emom Cash out partner amrap 12 30 devils press 50 / 35 60 Wall balls 20 / 14
Wednesday September 28th , 2022 5 x 5 deadlift 3 x 3 deadlift Cash out Partner amrap 14 1 – 2- 3 – 4 -etc wall walk 50 ft OH walking lunge 50 / 35 SA DB rotate full rounds with partner.
Deadlift 5s and 3s Read More »
Tuesday September 27th, 2022 8 x 2 min rounds , rest 2 min 12 KBS 53 / 35 9 Box Jumps Max cals in time remaining.
Monday September 26 , 2022 3 rounds 400m run 21 thrusters 75 / 55 15 burpees over the bar 9 bar muscle ups ( scale with pull ups or banded pull ups )
Friday September 23, 2022 2 rounds 800m run 60 double unders 40 situps 20 burpee box jump overs
Thursday September 22 , 2022 A. back squat ( 5 – 3 – 1 ) x 3 B. Partner amrap 12 50 OHS 95 / 65 50 push ups