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WORKOUT OF THE DAY

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Tuesday 231107 4 RFT

Becca goes 5 for 5 on :30 H-sits!

4 rounds for time:
10 Box Jumps (30/24″)
20 Alt DB Snatch (50/35#)
400m Run
post finish time and any scaling

Monday 231106 5 Rounds For Q (+ row sprints)

Maria and Nick tackle Saturday’s BIG 4 rounder!

5 rounds:
:30 Parallette H/L-sit hold
5-10 Ring Dips
250m row for time
-rest as needed between rounds-
post all 5 row times
post all other data in notes

Monday 231030 Chief Style

Bryce sets of for one of MANY heavy sumo deadlifts!

Five 3 minute AMRAPs:
7 DB Deadlifts (50/35#)
5 DB Hang Power Clean (50/35#)
7 Toes to Bar
-rest 2 minutes-
post total completed rounds + reps
start next AMRAP where you left off in the previous AMRAP

Friday 231027 AMRAP 20

 

AMRAP 20:
400m Run
30 Walking Lunge Steps
20 Scott-ups (20/15kg plate)
10 Strict Pull-ups
Post total completed rounds + reps and any scaling

Thursday 231026 3 RFT: Row, Press, Bike

John moves some serious load on the trap bar carry!

 

3 rounds for time:
500m row
12 Shoulder Press (50/35kg)
0.4/0.3 mile bike
Post finish time and any scaling

Wednesday 231025 5 Rounds Not For Time

Sandra works with some HEAVY DBs for front squats in a recent 1-on-1

 

Yoga at The Hut at 6pm tonight!

5 rounds not for time:
10 pulls for power (max watts)
Max height box jump
2x50m trap bar farmer carry (100/70kg)
Post highest watts reached
Post all other data in notes

Tuesday 231024 Thruster 10×3

Alex got his first ever walk walk in the warm-up and then got 15 more in the WOD!

Every 2:30 for 10 rounds:
3 Thrusters (volume sets at 80-85%)
Post all loading

Wednesday 231018 AMRAP 12: TTB + 200s

Jenny and Hart chip through sets of double unders during yesterday’s sprint intervals!

AMRAP 12:
21-18-15-12 Toes to Bar
200m run
**after the round of 12 TTB, restart at 21 TTB
post total TTB completed

Tuesday 231017 E4 for 4

 

Every 4 minutes for 4 rounds, each for time:
40 Double Unders
20/15 Cal Row
8 Clean and Jerks (60/45kg)

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