Warm up: group & PVC
Strength: 5 rounds
3 deadlifts @ 80-85%
5 strict pull ups
WOD: 10 -> 1
Hello All! Walker’s subbin’ this eve while I try to get my voice to come back 😭 Warm Up: 800m run 3 Sets: 10 squat therapy 10 pass throughs :30 inchworm pushups :30 tempo squats Strength: 5 Sets 5 dips (Box, rack, ring. Working towards straight legs) 5 split squats/ leg WOD: 21-15-12-9 Wall balls…Details
11/19/19 Warm up: group, Pvc mobility. Skill: agility ladder Review: Wod movements Partner wod: Amrap 18 A does: 5 deadlift 5 hang cleans 5 back squat While partner B dead hangs from bar. Then switch. Note: If B lets go before A is done with bar movements then both do a 5 burpee penalty. Remember…Details
11/18/19 Warm up: group + PVC Part A: core work Hold a plank as long as possible (alternating side planks is permitted) Then… The last person planking will begin doing 100 sit-ups, everyone else will be doing sit-ups ups until the final finisher completes all 100 sit-ups. WOD: Partners complete for time 1 mile run…Details
Walking lunges across floor
Broad jumps back
WOD: Deck of Cards
In Teams of 2
Hearts: Weighted box step-ups/ leg (35/25)
Clubs: Ball slams
Diamonds (or are they RHOMBUSES): Chest to bars
Aces: 400m run
11/14/2019 Warm up: group + PVC Part A: core work AMRAP 12 15 sit ups 15 leg lifts WOD: teams of 2 AMRAP 20 Complete whole rounds: 3 DL 225/165 6 pull ups 9 push ups Form comes first. You and your partner shall use the same barbell (unless there is a male/female team, in…Details
Hello All! On Saturday the 23rd, we will be doing our WOD in honor of Asher Berrey. All proceeds will go to his medical bills and show him the amazing love of this community! Gyms across Humboldt will be doing the WOD and we are so thrilled to be a part of it. Jim will…Details
11/13/19 Warm Up: 400m run 3 sets: 10 thoracic twists (5 per side) 10 pass throughs 10 ring rows 5 shoulders presses (bare bar) During your warmup, chat and see who may be a good partner for a rack in your strength portion Strength: 5 Sets 70-80% 4-5 push presses 5 pull-ups 2 minutes rest…Details
Warm up: as usual
Strength: Back squat
building to around 50% of 1rm. then 5×5 building.
Partner Wod: Amrap 18
30 back squats
30 push ups
30 med ball sit up toss.
Run done together, split reps evenly.
scale as needed.