Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutesContinue reading “WOD Friday March 26th”
Tag Archives: Toes to bar
WOD Tuesday March 9th
Warm up: 12 Pushups / 12 Bench dips / 12 Ring rows Every 3 minutes x 4 sets: Bench press x 4 + Strict pullups x 6 – 12 2. As many rounds a s possible in 12 minutes: 6 Toes to bar 12 Kettlebell swings 24 Double unders
WOD Monday February 8th
Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups Back squat: 2 x 2 @ 95% 2. For time: 12 Hang power cleans 12 Toes to bar 12 Hang cleans 12 Toes to bar 12 Thrusters 12 Toes to bar
WOD Thursday January 28th
Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke Front Rack Lunge: 3 x 8 each leg 2. For time: 8 Power snatches 16 Pullups 7 Power snatches 14 Toes to bar 6 Power snatches 12 Pullups 5 Power snatches 10 Toes to bar 4 Snatches 8 Pullups 3 Snatches 6 ToesContinue reading “WOD Thursday January 28th”
WOD Wednesday January 20th
Warm up: 2 minutes on a thing / Warm up your snatch 32 Minute EMOM: 1 Power snatch 10 Toes to bar 1 Snatch 8 / 12 Calories on a thing
WOD Friday January 8th
Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Deadlift: 3 x 5 @ 75% 2. For time: 8 Power snatches 10 GHD Sit ups 7 Power snatches 10 Toes to bar 6 Power snatches 10 GHD sit ups 5 Power snatches 10 Toes to bar 4Continue reading “WOD Friday January 8th”
WOD Tuesday December 29th
Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 10 Push ups, 30 Second Plank, 10 Sit ups 1 . Every 3 minutes 6 sets (18 minutes): 3 Bench Press 6 Toes-to-bar 12/9 Calorie Bike 2 . 3 Rounds of:Continue reading “WOD Tuesday December 29th”
WOD Wednesday November 25th
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows For time: 20 Rounds of: 1 Power snatch 5 Wallballs 15 Rounds of: 1 Snatch ( Heavier) 4 Box jump overs 10 Rounds of: 1 Power clean and jerkContinue reading “WOD Wednesday November 25th”
WOD Tuesday November 17th
Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility Handstand Pushup: 3 sets of max reps 2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can) *You are welcome to superset these 3. For time: 30 ShoulderContinue reading “WOD Tuesday November 17th”
WOD Thursday November 5th
Warm up: 10 pushups / 10 bench dips / 10 plate raises Every 2:30 for 5 sets: 5 Bench press + 45 second plank 2. As many rounds as possible in 15 minutes of: 2 Cleans 10 Handstand pushups 2 Cleans 10 Toes to bar
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