By | December 11th, 2017|Obstacle Racing, Wods|

RUN Warmup: 2 rounds: 3 up and over the fence per side. 10 arm circles forward and backward. 10 over unders. 50m bear crawl. 5 Burpees Choose ONE of the following Sports… Run: 100m Repeats, Rest 1:30, perform until pace or form deteriorates Row: 100m Repeats, Rest 1:30, perform until pace or form deteriorates Ruck: [...]

By | December 10th, 2017|Obstacle Racing, Wods|

Warm -Up: 2 rounds: 3 strict pull-ups 5 4-point squat 5 jumping air squats. 10 leg swings front and side. *Move through it at your own pace this is a warm up Strength: Back Squat Take 20 minutes to find a 5 RM Conditioning: 5 rounds for time of: 1 Rope Climb 5 Strict Pull-ups or 3 negatives [...]

By | December 8th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 Rounds of: 5 4-Point Squats. 10 Toe Touches. 10 Arm Circles F/B. 10 Hip circles/leg. 5 Pushups. 5 of HSPU or sub of choice. Strength: Deadlift 5 rounds of :10 Max DL’s @ 55% of 2RM, Rest 2:00 *Speed! Technique! AMRAP in 8 minutes of: 12 Air Squat 6 Handstand Push Up  OCR [...]

By | December 8th, 2017|Obstacle Racing, Wods|

Warm-Up: Warm-Up: 3/4 – 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10x High Kicks, opposite hand to opposite leg 10x Up and over the fence 10x/leg Hand clasped behind head walking lunges Choose ONE of the following Sports… Run: 200m repeats, rest 2:00 [...]

By | December 7th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds: 10 PVC Passthroughs. 10 Figure 8’s/side. 5 Reverse inch worms. :30 Ankle circles/side. 5 Lunges with twist/side. 200m Run. Strength: Push Press EMOM for 8 minutes of: 2 Push Press @ 60% of 2 RM *Speed! Technique! WOD: 4 Rounds for Time of: 10 Box Jumps 24/20 15 Russian Kettle-bell Swings 70/53 [...]

By | December 4th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds: 250m row,  5 4-Point squats. 10 Air Squats. 10 PVC pass throughs. 10 spider man push-ups, 5 pull-ups Strength: Front Squat 5 – 5 – 3 – 3 – 1 – 1 *Warm up as follows 10 with BB – 5 @ 60% – 3 – @ 70% *Move up in weight [...]

By | December 3rd, 2017|Obstacle Racing, Wods|

WARM UP 1/4 – 1/2 mile easy working to Time Trial cadence. Immediately into 3 x 200 @ Time Trial pace + / 400 easy focusing on efficient cadence. Then, 2x 10x Single leg toe touches 5x/leg Star lunge, walking lunge extend arm overhead on twist 5x/leg Side lunge RUN WOD: Run: 2 x 5K [...]

By | December 1st, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds of: 250m Row 10 straight leg toe touches per side 10 Air Squats 5 Up and over the fence per leg Strength: Back Squat EMOM for 8minutes of: 3 Back squat @ 70% of 3 RM performed Monday WOD: 8 rounds EACH for time of: 9 Calorie Row 3 Deadlifts 70% 3RM [...]

By | November 30th, 2017|Obstacle Racing, Wods|

WARM UP: 3/4 – 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10x High Kicks, opposite hand to opposite leg 10x Up and over the fence 10x/leg Hand clasped behind head walking lunges Choose ONE of the following Sports… Run: 400m repeats, recovery jog [...]