By | January 15th, 2018|Obstacle Racing, Wods|

Warm-Up: 2 rounds: 5 pike ups per side. 10 touchdowns. 10 arm circles forward and backward. 5 scorpions per side. 10 sit-ups. 10 supermans. 200m Run. Choose ONE of the following Sports… Run: 800m TT’s, Rest 4:00, Perform until pace or form deteriorates Row: 800m TT’s, Rest 4:00, Perform until pace or form deteriorates Ruck: [...]

By | January 15th, 2018|Obstacle Racing, Wods|

Warm-Up: 2 rounds: :30 Ankle rollouts per side. 10 PVC Passthroughs. 10 arm circles forward and backward. 5 Pushup walk outs. 5 Inch Worms. :60 DU practice or SUs. Strength: Wide Grip Bench Press or Dumbbell Bench Press 5 – 5 – 5 – 3 – 3 – 3 *Find a heavy set of 3, [...]

By | January 15th, 2018|Obstacle Racing, Wods|

Run Warm Up 400-800m easy while building working to just over Goal Time Trial Cadence then 2x 10x Single leg toe touches 5x/leg Star lunge, walking lunge extend arm overhead on twist 5x/leg Side lunge Run: 40min Tempo @ 90% of 10K TT pace *Example 10K TT = 40min, convert to seconds = 2400, then [...]

By | January 15th, 2018|Obstacle Racing, Wods|

Warm-up: 2 rounds: :60 hips from plank per side. 10 pike ups per side. 5 slow air squats. 10 hip circles per side. 10 RKB swings at weight of choice. :60 SU/DU practice. Strength: Russian Kettlebell Swing EMOM on the minute for 10 minutes of: :10 Max RKB Swings 70/53# *Speed! Conditioning: 2 x 5:00 [...]

By | January 15th, 2018|Obstacle Racing, Wods|

Run Warm Up 1k-1500m easy while working progressively to highest possible cadence. 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: 3:00 repeats, rest 3:00, perform until pace or form deteriorates Row: 3:00 repeats, [...]

By | January 15th, 2018|Obstacle Racing, Wods|

Warm-up: 2 rounds: 10 PVC pass throughs. 10 figure 8’s. 10 PVC good mornings. 50m bear crawl. 5 HSPU or sub of choice. Conditioning 15 – 12 – 9 – 6 – 3 of: Handstand Pushups Pendlay Rows 115/85# *10 minute time cap *Focus on flat back perfect form on rows Strength 800m Weighted farmers [...]

By | January 15th, 2018|Obstacle Racing, Wods|

Run Warm Up 1500m-2k easy while working progressively to highest possible Cadence then 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist Choose ONE of the following Sports… Run: 300m repeats, rest 1:30, perform until pace or form deteriorates Row: 300m repeats, rest 1:30, perform until pace or form deteriorates [...]

By | January 15th, 2018|Obstacle Racing, Wods|

Dynamic WU: 2 rounds: 5 4-point squats. 5 star lunges. 10 forward and side leg swings. 10 touchdown arm swings. 5 T2B or sub of choice. 5 Wall Balls. 200m Run. Strength: Box Jump 15 minutes to 1 RM *Warm up as follows 5 with 20” – 3 @ 24” – 2 –@ 30” Conditioning: [...]

By | January 14th, 2018|Obstacle Racing, Wods|

Run Warm Up 1k-1500m easy while working progressively to highest possible cadence. 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: 1 mile repeats, rest 3:00, perform until pace or form deteriorates Row: 1 [...]

By | January 10th, 2018|Obstacle Racing, Wods|

Warm-up: 2 rounds: 50m bear crawl. 10 arm circles forward and backward. 10 air squats hang out at the bottom as needed. 10 touch downs. 10 toe touches per leg. 250m Row. Strength: Build to a heavy Deadlift in 15 Mins Conditioning: For time: Buy In: 50 Cal Airdyne  100 M Bear Crawl 50 Burpees [...]