Sometimes supporting each other looks like riding the bike next to each other with no breath to cheer. Sat Morning Partner WOD For Time 500m Row 28 Thrusters (95/65)* 400m Row 21 Thrusters 300m Row 15 Thrusters 200m Row… Read more »
Are you ready to go sledding this weekend? Snow not included. Sat Morning Partner WOD 5 RFT (EACH) 15 Burpees 100m Sled Pull (2×45/ 2×35) IGYG format “I attribute my success to this: I never gave or took… Read more »
Poop face? Workout face? Normal face? Who knows… MetCon For Time 500m Row 25 Ring Dips 400m Row 20 Ring Dips 300m Row 15 Ring Dips 200m Row 10 Ring Dips 100m Row 5 Ring Dips *16min Cap *Can… Read more »
David during the deadlift portion of the Rumble in the Jungle competition. Way to represent, dude! MetCon 500m, 400m, 300m, 200m, 100m Rows 25, 20, 15, 10, 5 Deadlifts (225/155) 3min, 2min, 1min, :30 Rest Doesn’t make sense?… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!