Team WOD (every Sat)

Team Saturday A. Team 5k row (alt every 250m) ***20 min cap Rest 4-5 B. Amrap 10 20 partner synchro Wb abmat sit-ups 10 wall walks 5 synchro DB devils Press

Team Saturday Elena will be jumping in on the 7a Team WOD. If you can attend, wish her well as she heads west this coming week ! A. 1 min stations Cal c2 bike (max cL) Synchro alt Db snatch 50/35 Synchro box steps 50/35 24/20” Rest 1 min x 3 Score = add cals …

Saturday, 10.08.22 Read More »

Team Saturday Amrap 10 – alt 1:1 4 bbjo 24/20 8 t2b 12 wall balls Rest 2 min 5RM deadlift – tng in 10 minutes Rest 2-3 min Amrap 10 alt 1:1 100m farmers carry shuttle carry (each) 70/53’s 400m sandbag run (both run, can swap sandbag S much as needed)

Team Amrap 13 40/32 cal c2 bike 30 t2b 20 deadlifts 225/153 Rest 2-3 2 rds 300m farmers carry 70/53’s 600m sandbag run(both partners, can exchange bag whenever choose) 9 rope climbs

Team Saturday  A. Amrap 13 27 hang power snatch 95/63 27 OHS 108 double unders *modify ohs to FS where needed **weight next Rest 3/4 min B. afap 1k run (100m shuttles alt) 75 pull-ups 2k run (alt 200’s) 50 c2b pull-ups **teams modify pull-up #’s accordingly

Team Saturday A. Max cal c2 bike in 10 minutes (damper 10 for all) **one partner on bike, one partner must complete 5 hang squat cleans + 5 bar lateral burpees + 100m shuttle run – then partners will switch etc score = total calories Rest 3 min B. amrap 12 60 wall balls 20 …

Saturday, 09.03.22 Read More »

Team Saturday A. Power clean + hang squat clean + front Squat + push jerk + split jerk : to max in 10 minutes – following warmup B. Amrap 10 alt 1:1 3 wall walks 6 clean & jerks 155/103 9 Bar lateral burpees C. AMRAP 10 600m c2 bike 60 DU (each – 1 …

Saturday, 08.20.22 Read More »

Team Saturday A. Running clock 3:30 min clock 400m run + max shoulder to overhead 205/133 Rest 2 min 5 min clock 600m run + max s to oh Rest 2 min 6 :30 clock 800m run + max s to oh Rest 3 min 7 min max row (alt every 300m)

Team Saturday A. 4 rds 1k Row (alt every 250)12 wall walks 600m Sandbag Run 80/60 (swap however you choose but both run)30 synchro push-ups 100’ Walking Lunge 50/35’s (25’ sections) Or 35 min CAP

Team Saturday A. Amrap 6 12 deadlifts 165/113 9 hang power cleans 6 shoulder to OH Rest 2 min B. Amrap 6 25/20 cal c2 bike 25 bar lateral burpees Rest 2 min C. 12 min clock 2k row (alt every 250m) *9 min cap Amrap wall walks