Skill: ring dips 2×10 (R,B,W) Strength: 4/8@60%, 4/8@70%,3/6@80% of 1rm FS (R,B,W) WOD: (R) 21 15 9 Hang Cleans (165/115) Pull-ups Then ” flight simulator” 9 min cap (B) 21 15 9 Hang cleans (165/135/115/55) Toes to bar/knees to elbows/v-ups Then “Mini flight simulator” 9 min cap Then 500 m row 21 15 9 Hang […]

Experimental Thursday! It’s pretty cool, come see!

Mobility (on your own) Warm up: 20 lunge steps 10 shoulder rolls 10 OHS w/bar Strength: find 3rm deadlift, then 2xME @75% of 3rm WOD: “Marguerita” 50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Mobility (on your own) Warmup: 10 box step ups 10 pause squats w/bar :30 handstand hold Strength: 7×1 split jerk Strength: A. 1000 m row B. 10 min AMRAP 30 double unders 20 wallballs 10 front squats (155/105) C. 300 yd farmers carry (AHAP) *every time implement set down=5 burpees 8 min cap

Mobility (on your own) Warmup: 300 m row 20 lunge steps 10 shoulder rolls Strength: 4/8@60%, 4/8@70%, 3/6@80% of 1rm FS WOD: 3 rds 21 box jumps (30/24) 10 ground to overhead (135/95) 7 lateral bar burpees

Mobility (on your own) Warmup: 7 box jumps (36/30) 10 OHS w/bar or PVC Strength: 5×5 weighted step ups (20″) WOD: 8 rounds 250 m row w/1:1 rest Then 8 min AMRAP 5 clean and STO (155/105) 5 ring dips *courtesy of CFFB

Mobility (on your own) Warmup: 10 yd HS walk or 5 wall climbs 10 FS w/bar 10 ring dips Strength: 5×3 hang cleans AHAP WOD: 4 rounds 15 deadlifts (225/155) 15 pull-ups 15 box jumps (24/20) Then 3 min ME bar facing burpees

Mobility (on your own) Warmup: 20 lunge steps 10 shoulder rolls w/PVC 10 pause squats to medball Strength: 1×6@60%, 2×4@70%, 3×2@80% of 1rm back squat WOD: 1.) 5min AMRAP 20 cal on row 20 wallballs 2.)6min AMRAP 3 20ft shuttle sprints 6 thrusters (135/95) 9 toes to bar 3.)2min AMRAP Muscle ups or chest to […]

Mobility (on your own) Strength: 4×3 strict overhead press WOD: 3 rounds 70 double unders 21 kb swings (2/1.5) 12 chest to bar pull-ups Then 3 min rest 3 min over the box burpees (50/35)

We should be back to regular schedule tonight 7 January. Parking lot should be plowed and ICF will be ready to rock n roll.