NEWS
- Monday – Inside
- Tuesday – Outside
- Wednesday – Inside
- Thursday – Outside
- Friday – Inside
- Sat + Sun – Outside
*Please keep in mind, outdoor classes can be moved inside due to inclement weather
WOD
WOD GUIDANCE & GOALS
Complete the 4 pull ups in a row or 2/2 (with a band or ring rows) then move to the box jumps (or step ups). Find a steady rhythm where you can push the pace but not implode before the wall balls. For the wall balls, go unbroken as long as possible or break into 11/10. Target 15 minutes. If you’re home and have equipment, do 4 bent over rows per arm, and 21 thrusters holding the db with both hands.
Post Time to Comments.
httpv://www.youtube.com/watch?v=eX-e-AHl6Xk
ENDURANCE
10 x 1 min hill sprint, walk down
14:14rx
19:34, red band, step ups last 2 rounds
18:48 8# wb
16:00: blue band, 10# medball
18:27
did this at home:
4 seated pu from bb rack / 12 bj / 24 thrusters with 25# db
a very sweaty affair 🙂
16:57 10#
14:11
RR
10#WB
2 mile pre wod
32/50 chasing miles
16:21 Rx
17:09 14# WB thrusters. SPU on first round then slight band assist. Minute break halfway to grab a fan because garage feels like a sauna.
15:34 Rx
12:45 Rx
20:06, pband PUs, stepups, 10#/6#WB ( r 1 10#, 2-6 mix of 10#/6# – been a long time since WBs!
5 mile walk
15:04 @ home PU/24″/30# db thruster
16:56 Rx
5 x 1 min hill sprint
19:12 Rx movements/equipment but the 9’ was a guess on a tree! Also totally affected by the heat today but didn’t mind first wall balls since March!
14:44 2 PU, 10#
2 miles pre-wod
2 miles post-wod
18.5/40 #chasingmiles
17:15
16:22
pull-ups (mostly CTB)
20″ box jumps
20# thrusters
all sets unbroken
16:41 14#
10:47 25#db row/step up/10#mb
17:47
purple band pullups; 20″ jumps; 12# wb
16:30, 10# db row, step ups, 10# db thrusters, 23w
19:25
4 RBSPUs, 12 24” stepups, 18 14# WBs each round
Home:
17:56 @ 20# DB Thruster, 13″ ledge jump
21:24 Rx
Just did not go well
12:47
6 butterfly pullups
12 box jumps 20″
18 wall balls 14 to 9′
14:28 rx
Home (16-17 min??)
Unbroken SPU
12 jumps 20”
24 dB thrusters #25- 15/9
10:47 bor 25#/step up/10#