Brian on his tempo pull-ups earlier this week. Strength EMOM x 10 Rx+= 3 BMU Rx= 5-8 Strict Pull-ups Sx1= 6-10 Piked Ring Rows Sx2= 6-10 Ring Rows Px= T2b/ Ring Muscle ups “It needs to be… Read more »
Jenn getting in some WB last Sat at the Festivus finals. 10RFT 3 P Snatch (155/110) 10 WB (20/14) Then 3x ME Ring Rows (strict) “The way get started is to quit talking and begin doing.” – Walt… Read more »
Rowing along on a Saturday morning. Partner WOD For Max Reps (2 rounds through) 250m Row while partner ME Strict Ring Rows 250m Row while partner ME Strict Ring Dips 250m Row while partner ME Situps 250m Row while… Read more »
Chong and Rudy racing to the finish. Just a blur, they were going so fast! Partner WOD 4 Rounds Each for Time 21 DB Step ups on 20” (50/35) 21 Ring Rows 15 DB Push Press (50/35) 9 Hollow Rocks… Read more »
A little Saturday morning Partner WOD to get the weekend off to a great start. Partner WOD 3 RFT each (IGYG) 200m Run 40 Swings (24/16) 20 Ring Rows 40 DUs “Good things come to people who wait,… Read more »
Warming up the muscles will allow you to not only work more efficiently, but more safely. So don’t skip the warm-up, unless of course you mean you’re skipping (for) the warm-up. 😉 MetCon 4 RFT 400m Run 25 Ring… Read more »
Get your row on, two ways today. MetCon 10X200m Row *1min rest or IGYG *Total Time, 22min Cap Buy out 100 total Ring Rows “Life is filled with unanswered questions, but it is the courage to seek those… 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 »
When the world is yelling your ear, take a moment to listen to your own heart. You can do it. Partner WOD 15min AMRAP (Alt, you go, I go) 20 KB Swings (24/16) 10 Situps 20 ASQ 10 Ring… Read more »
Push! Pull! Always a lovely day to go for a row. Strength 4 Rounds (2 mins rest between) 10 Ring Rows ME HSPU MetCon 6 x 250m Row *1 min rest between Rounds **Score is average time… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.