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  • HB5.2 Cindy XXX wod

     

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the wod, 5-10-15 and mix in MWOD areas of need and reverse hyper
    -No run/row today
    Strength
    Rest today
    S&C WOD

    Cindy XXX

    Complete as much as possible in 20 minutes of:
    10 Pull-ups
    20 Push-ups
    30 Squats
    15 Pull-ups
    30 Push-ups
    45 Squats
    20 Pull-ups
    40 Push-ups
    60 Squats
    25 Pull-ups
    50 Push-ups
    75 Squats
    30 Pull-ups
    60 Push-ups
    90 Squats

     

    Assistance/Skill
    -Spend 5 minute working on a goat
    Assistance
    -During the cool down either:
    10:00 in L-Sit

    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent

    Advanced gymnastic metcon, high volume test of your skill here. UB sets, force good positions.

     

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  • HB5.1 DE Box Squat + Deadlift and 13.2 Open Wod

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the thuester prior to the working weight. In-between MWOD areas of need and reverse hyper
    -No run/row today
    Strength
    -DE Box Squat 75-80% X2 + DE Deadlift  75-80% X2 on 1:00 X 3-10
    With bands on both lifts.
    S&C WOD

    MEN
    Complete as many rounds and reps as possible in 10 minutes of:
    115 pound Shoulder to overhead, 5 reps
    115 pound Deadlift, 10 reps
    15 Box jumps, 24″ box

    WOMEN
    Complete as many rounds and reps as possible in 10 minutes of:
    75 pound Shoulder to overhead, 5 reps
    75 pound Deadlift, 10 reps
    15 Box jumps, 20″ box

    Assistance/Skill
    -Spend 5 minute working on a goat
    Assistance
    -During the cool down either:
    Peg board climb 1 accent X5
    OR
    MAx rep strict pull ups X5

    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent

    Warm up with the box squat and some deads. Then an advanced speed squat session! still light, week 2 of wave 2. Then a Games Open Wod. As the open will be on us soon, time to text some of the old wods.

     

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  • HB4.6 Sled Drag and Filthy 50 wod

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Row slow and play with RPM/Power output
    Strength
    Sled drag 20m 10-20% Heavier than last week
    5 Deadlift Style
    5 Normal Style

    S&C wod

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

    Assistance/Skill
    -Spend 5 minute working on a goat
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent
    Quite heavy sleds to get you to have strong hips and increase over all work capacity. Then long Row intervals to test and improve your long endurance.

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  • HB4.5 Speed Bench, 12:00 AMRAP

    Warm Up/ Skill Transfer -Run 200m @ 90-98 cadence -Hit some warm up reps of the speed bench prior to the working weight. In-between MWOD areas of need and reverse hyper -No run/row today Strength -DE Bench  70% 1RM x3 x4-8 keep speed fast. If you dont know your 1 RM test that instead of the DE. S&C WOD 12:00 AMRAP 10 Weighted step ups 20/15kg dumbbell...

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  • HB4.4 Restoration Day Or Battle Buddy Bar WOD

    Today is a rest day. Try this MWOD though!! WOD -Battle Buddy Bar 4 Rounds for time 40 Front Squats (75/45) 40 SDHP (75/45) 40 Push Press (75/45) 200 Jump Rope Singles Or 1000m Row *Teams of two. Each athlete does half the reps with the bar then hands the bar off. The bar cannot be put back down for the entire workout. Athlete 1 does 20 Front Squats to st...

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  • HB4.3 OHS, FS, BS 1-1-1-1-1

    Warm Up/ Skill Transfer -Run 200m @ 90-98 cadence -5-15 reps Pull Ups Sit Ups Squats Press ups GHR OHS MWOD/GOat work S&C WOD OHS 1-1-1-1-1 FS 1-1-1-1-1 BS 1-1-1-1-1 *The goal is to increase for each set and start the next movement with what you ended with. Be strategic with your starting weights – you ONLY GET 5 SETS PER LIFT. If you successfully get...

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