Pause Back Squat: 3-3-3 Then…. AMRAP 11 Minutes 11 Pistols, R Leg (modify w/step-ups or SL squat to box) 11 S2OH, 115/63 11 Pistols, L Leg 11 C2B Pull-ups 11ish years ago at the 1st annual Pukies Day WOD Virtual 6am/4pm Split Squat: 4 x 10 Rest 1-2 min between Then…...Read More
9 am- Weightlifting Technique with Amie 10:15 am- Endurance with Amie Endurance: In Any Order In 13 Minutes Run, Row or Ski as far as you can Then…. AMRAP 13 Minutes 5 Strict Pullups 1o Burpees 15 Air Squats Then…… AMRAP 13 Minutes 50 Situps 50 Supermen 200m OH Plate Carry 45/25 Today marks 11...Read More
15 min to heavy strict press Then… 10-9-8-7-6-5-4-3-2-1 Kb Snatch, 53/35 Cossacks Squats, 53/35 *Run or Ski 200m after each even round Virtual: 9am Cossacks Squats: 3 x 10 / leg 1/2 Kneeling Press: 3 x 10/ Arm Then… 10-9-8-7-6-5-4-3-2-1 Cossacks Squats SA Push Press, right *20 mountain climbers after...Read More
5 Rounds – For Quality (15 min cap) 4 Barbell Roll Outs 8 Barbell Bent Over Rows (manage weight for control and unbroken) 12 Reverse Barbell Lunges, 45lb plate height Then… 15 Min EOMOM 1st Min: 10/8 Cal Ski 2nd Min: 12 Wall Ball Shots, 20/14 3rd Min: 12 Russian Twists, 20/14 ...Read More
15 Minutes to a Heavy Snatch Then…… Burpee Amanda 9-7-5 Burpee Muscle Ups (Scale to 21-15-9 Burpee Pullups) Hang Snatch (squat) 115/83 Virtual WOD: 6am, 12 Noon, 6pm a. Front Raise to Lateral Raise 3×15-20 per arm b. Turkish Sit Up to Toes to Bell 3×15 Then…….. 3 Rounds 1 Minute Wood Choppers, Rt 1...Read More
1a. Single Leg RDL: 3×8-12 *modify w/Split stance 1b. Dips: 3×8-12 *modify w/feet supported Then… For Time: 400m run 15 Ring Dips (modify w/close grip pushups) 21 Deadlifts, 225/153 400m run 15 ring dips 15 deadlifts 400m run 15 ring dips 9 deadlifts Having Aches or pains? Ask to have...Read More
15 Minutes to a Heavy Clean Then…… Deconstructed Jackie AMRAP 18 Minutes 500m Row 25 Thrusters 45/33 15 Pullups Virtual WOD: 6am, 12 Noon, 6pm a. Straight Leg Deadlift 3×20 b. Floor Press 3×15-20 per arm Then…… Virtual Down and Up Jackie 100 Mountain Climbers 50 DB Thrusters 30 Renegade Rows per Arm 50...Read More
Pause Back Squat: 3-3-3 (2 sec pause) *Start with 90% of last cycles 3×5 weight Then… AMRAP 15 min 9-7-5 Power Clean, 135/83 HSPU *200m run after the completion of 9-7-5 rep scheme virtual (6am/4pm) Bulgarian Split Squat: 3 x 15/leg Handstand Hold: 3 x 1:00 Then…. 10-9-8-7-6-5-4-3-2-1 DB...Read More
9am Oly w/TJ 10:15am Endurance Complete in ANY Order 300 Double Unders 150 Lunges 75/50 Cal Bike or Ski 50 SA Devils press, 50/35 25 Ring or Bar MU (modify with 50 Pull-ups & Push-ups)Read More
