By | October 19th, 2017|Limitless, Wods|

Strength: Overhead squat 5.4.3.2.1 reps; build; rest as needed. Endurance: 1k Row 400m Run 50 AD Cals 1k Ski Workout: 500m Row 20 Toes to bar  40 Power Cleans @95/135# 20 Wall balls 20/14# 30 Overhead Squat @95/135# 20 Handstand Push Up  20 OHS @95/135# 20 Burpees 500m Row Burnout: 50 burpees to target for [...]

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 18th, 2017|Beach Body, Wods|

Strength:  3 Sets Barbell reverse lunges x20 Diamond Push ups x20 Barbell row x10-15 rest 2 min Strength 2: 3 Sets Banded good mornings x12 Barbell incline bench x15 TRX single arm rows x15 rest 2 min Strength 3: 3 Sets Dumbbell alt front shoulder raise x8 Band face pulls x15 rest 2 min