by Marcus Creaturo | Jul 31, 2024 | WODs
For time: 30 Wall Balls, 20/14 lbs 50 Box Jump Overs, 24/20 in 30 Wall Balls, 20/14 lbs 50 GHD Sit-ups 30 Wall Balls, 20/14 lbs 6 Rope Climbs * Time cap: 22 mins GHD Sit-ups / V-ups 6 Rope Climbs / 30 Elevated Ring Rows TARGET SCORE Target time: 16-18 minutes Time... by Marcus Creaturo | Jul 30, 2024 | WODs
Deadlift 1×10 at 55% 1RM Deadlift 1×5 at 65% 1RM Deadlift 1×5 at 75% 1RM Deadlift 1×5+ at 85% 1RM * Rest as needed between sets. We will use 90% of our heavy single weight as our base weight for each session Example: Your heavy single in the back... by Marcus Creaturo | Jul 29, 2024 | WODs
5 rounds, 2 mins each, for max reps of: 30 Air Squats max reps in remaining time Air Bikes * Rest 2 mins TARGET SCORE Target number of Calories each set: 18/14+ Minimum number of Calories before scaling: 14/11 STIMULUS and GOALS Stimulus is moderate to moderate high.... by Marcus Creaturo | Jul 28, 2024 | WODs
6 Power Clean & Jerks, pick load * Every 2 mins for 12 mins. Athletes should select a weight that is 50% of their 1rm Complete all reps in singles. The upper back/lats should be locked in with knuckles down during the pulling phases to ensure the bar maintains a... by Marcus Creaturo | Jul 26, 2024 | WODs
4 rounds for time of: Partner Run, 400 m 48 Back Squats, 185/125 lbs 48 Shoulder-to-Overheads, 135/95 lbs Complete in teams of 2. Split reps. Back Squats can be taken from the rack, Shoulder to Overhead is from the ground. This is a partner variation of the Hero...
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