a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then….. 12 Minute Ladder 3-6-9-12-15-18…… S2OH 135/93 Lateral Box Jump Overs 24/20 * 2 Muscle Ups or 2 Push and 2 Pull after each round*Read More
15 Min To Heavy Complex 1 clean + 2 Front Squats + 1 Jerk Then… AMRAP 20 MIN 30 Alt DB C&J, 50/35 15 Toes 2 Bar 30 Alt Pistols (or single leg squat to box) 15 Cal Row or SkiRead More
Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. AMRAP 15 Minutes 1 Rope Climb 18′ or 7 Strict Pullups 10 HSPU 200m RunRead More
9am- Weightlifting Technique 10:15am- Hutch Endurance WOD 4:30pm- Virtual Yoga THE HUTCH 400m Run 63 Wall Balls, 20/14 (Hutch’a age) 800m Run 55 KB Swings 70/53 (Hutch’s year of birth) 1200m Run 30 Burpee Box Jumps 24/20 (Hutch’s day of birth) 1600m Run Please join us to celebrate the life of our friend, Dave Hutcheson....Read More
Chipper, In Any Order: Once you start a movement, you must finish it 400m Sandbag Carry 100/75 30 Power Clean and Jerks 135/93 40 Ring Dips 50 Burpees 60 Cal Ski 400m Sled Push 90/50Read More
a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then….. Ann’s 54th Birthday WOD!!!! 2 Rounds 27 KB or DB Deadlifts 100m Farmer Carry 27 Toes to Ring 100m Farmer CarryRead More
10 min EMOM 1 clean + 1 Hang Clean + 1 Jerk Then… For Time 400m Run 20 Burpees over bar 12 Squat Cleans, 135/93 300m Run 15 Burpees over bar 9 Squat Cleans, 165/113 200m Run 10 Burpees over bar 6 Squat Cleans, 195/133 100m Run 5 Burpees over bar 3 Squat Cleans, 225/153Read More
