We are going to be ending these weekly posts soon and only posting the WODs on Beyond The Whiteboard. Workouts will be active on there the evening before! If have not signed up for that service, please do so if you want to know what the WOD is in advance! This will be the only place...Read More
TuesdayStrength: Push Press 3-3-3-1-2-2-2-1-1-1
– Use the 3s as warmup sets and work to the 1 at least 85% max, then go to 2s at 80% to start and increase as able to max.
WOD : 24-18-12 Pull-ups Back Squat (from floor) 155/105 KB Swing 53/35 – after last round immediately perform 30 Burpees (lateral over bar) AFAP.
Rx+: is 12-9-6 of Bar...Read More
Monday Strength : Push Press 3-3-3-3-3, pause for 2s each dipRead More
- 3-5 Strict Pull-Ups after each set
Monday Strength : Back Squat 3-3-3-1-1-1, all 1s with 5 second pause WOD : In 12 minutes: 5 Rounds 10 Deadlift 245/165 10 Wall Ball 20/14 then after 5 rounds perform 50 HSPU or as many in remaining time, score is total HSPU (note time finished if you complete 50) S: 135/95, Push-ups L1: 185/135, Scaled HSPU with plates/abmat Rx+; 275/205 Tuesday Strength : Press 3-3-3-3-3, dead stop...Read More