Gracie knows that Mondays are made to play. EMOM x 9 5 Clusters (185/130) Cluster= Sq Clean + Thruster Then: 3 x ME Pullups (any style) “Don’t wish it were easier. Wish you were better. “― Jim Rohn
Great time to grab a friend and try out free week. Lindsay, Nikki and Scott getting in some movements and stretching before a little running earlier this week. Conditioning 1min ea x 4 ME Russian Swings (24/16) ME DUs… Read more »
Marla and Scott taking that extra second to prepare before OH walking lunges last week. Today the breaks are built into the wod every two minutes AMRAP2/ Rest2 (4 Rounds) 10 SQ Snatch (95/65) ME Burpees over bar **Rx+:… Read more »
Throw back to past weekend as Chong & Jen readied the new place. “Nicole” AMRAP20 400m Run ME unbroken Pull ups *Score is pull ups “Perseverance is the hard work you do after you get tired of doing… Read more »
Justin taking on the HSPU during 18.4 Strength 6 sets (1 min rest between sets) ME HSPU ME Strict Pull up *Score is total reps “To be yourself in a world that is constantly trying to make you… Read more »
Ability to catch air certainly helps with DU work. For Total Reps 2 min ME ASQ 3 min rest 2 min ME Power Snatch (95/65) 3 min rest 2 min ME DUs *Score is total Reps “It’s not whether you… Read more »
Short bursts of hard work. Conditioning 4min clock 500m Row ME Pullups 1min Rest 4min clock 500m Row ME Pushups 1min rest 4min clock 500m Row ME BW reverse lunges *Score= reps “If you don’t give yourself permission… Read more »
It’s a day to do max effort. Way to make it through the week! “Lynne” 5RFR (Max Reps) Floor Press Strict Pull-ups “No matter the situation, remind yourself, ‘I have a choice.’” – Deepak Chopra
Brooke getting in some weighted walking lunges. Luckily today it will be without the overhead plate. For Total Reps 8min ME WB (20/14) 2min Rest 8min ME Russian Swings (24/16) 2min Rest 8min Walking Lunges *Score is total… Read more »
Come join the fun. MetCon For Reps ME DU ME Burpees ME Ring Rows Rest *1 min each, 45 sec each, and 30 sec each; and back up 30 sec each, 45 sec each and 1 min each (total… 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!