By | October 20th, 2017|Obstacle Racing, Wods|

Warm-Up: 3x 10 Box jumps 20” 10 Walking lunge steps 10 Push-ups 3 Pull-ups OCR Strength: Hang Power Clean EMOM for 10 minutes of: :10 MAX HPC @ 55% of 1 RM *Speed! Technique! OCR WOD: 21 – 15 – 9 reps for time of: Calorie Row Overhead Plate Lunges (alternating legs) 45/25# Pull-ups *12min [...]

By | October 19th, 2017|Obstacle Racing, Wods|

Warm up:   2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist then 5:00 - Easy run Run: 3 x 7:00 repeats, rest 3:00, maximal effort for duration, keep pace steady for all three rounds Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, then [...]

By | October 18th, 2017|Obstacle Racing, Wods|

Warm-Up: 3x 5 x Burpees 10 x Wall facing air squats 20 x Jumping jacks 5 Pull-ups OCR Strength: Box Back Squat EMOM for 8 minutes of: 3 Box Back Squats @ 60% of 2RM *Move the weight fast! Sound technique! OCR WOD: AMRAP in 7 minutes of: 10 Toes-to-Bar 20 Double Unders OCR Challenge: [...]

By | October 16th, 2017|Obstacle Racing, Wods|

Warm up: 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist then 5:00 - Easy run Run: 12 x :90s (or 400m) on, :60s off Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, then 10 x Scorpions 5/5x Side-Lying Rotation - lie on your [...]

By | October 9th, 2017|Obstacle Racing, Wods|

Warm up: 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist then 5:00 - Easy run Run: 2 x 2 mile Increasing Tempo starting first tempo interval at 85% of 5K TT pace, rest or jog easy 4 minutes between intervals *Hold pace and form throughout getting faster as you [...]

By | October 9th, 2017|Obstacle Racing, Wods|

Warm-Up: 3x 10 box jumps 20” 10 walking lunge steps 10 push-ups 3 pull-ups OCR Strength: Hang Power Clean EMOM for 10 minutes of: :10 MAX HPC @ 55% of 1 RM *Speed! Technique! OCR WOD: 21 – 15 – 9 reps for time of: Calorie Row Overhead Plate Lunges (alternating legs) 45/25 Pull-ups *12min [...]

By | October 9th, 2017|Obstacle Racing, Wods|

Warm up: 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist then 5:00 - Easy run Run: 3 x 7:00 repeats, rest 3:00, maximal effort for duration, keep pace steady for all three rounds Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, then 10 [...]