Nikki and Rob celebrating their victories. Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds “Definiteness of purpose is the starting point of… Read more »
i go you go format
We aren’t afraid to do something new. You shouldn’t be either. Skill Pick a skill you aren’t comfy with and let’s work on it MetCon For Total Distance 1min Row 1min Rest 2min Row 2min Rest 4min Row… Read more »
Taylor is no stranger to moving large amounts of weight around in the weight room. Yeah, he’s pretty strong. Partner WOD 18min Clock 12 Total 100m Runs (I go, You go) or 125m Rows then Wallballs (20/14)* *1ea,… 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!