by Marcus Creaturo | Oct 31, 2024 | WODs
7 Bar Muscle-ups * Every 1:30 for 9 mins. 4-7 reps/round. Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups Liberty: 8-12 Ring Rows For time: 50/40 Row Calories 75 Dumbbell Hang Power Cleans, 50/35 lbs 50/40 Row Calories * Time... by Marcus Creaturo | Oct 30, 2024 | WODs
4 Strict Press, 85% 1RM * Every 2:30 for 10 mins. 5 rounds, 2 mins each, for max reps of: Run, 200 m max reps in remaining time V-ups * Rest 1 min TARGET SCORE Target number of Reps each set: 20+ reps Minimum number of Reps each set before scaling: 15 reps STIMULUS... by Marcus Creaturo | Oct 29, 2024 | WODs
3 Squat Snatches, pick load * Every 2 mins for 12 mins. Singles, build-in weight. Set up is vital, focusing on good quality reps that mirror each other. Athletes should aim for consistency in their landing position with proper footwork. Emphasize getting under the bar... by Marcus Creaturo | Oct 29, 2024 | WODs
For time: 30/24 Air Bike Calories 30 Pull-ups 30/24 Air Bike Calories 15 Chest-to-bar Pull-ups 30/24 Air Bike Calories 30 Pull-ups * Time cap: 14 mins TARGET SCORE Target time: 8-10 minutes Time cap: 14 minutes Large Class Target Time: 10-12 minutes Large Class Time... by Marcus Creaturo | Oct 27, 2024 | WODs
4 Front Squats, 85% 1RM * Every 2:30 for 10 mins. 2 rounds, each round for time, of: 6 L/6 R Single Arm Dumbbell Thrusters, 50/35 lbs Single Dumbbell Walking Lunge, 50/35 lbs, 50 ft 36 Double Unders 6 L/6 R Single Arm Dumbbell Thrusters, 50/35 lbs Single Dumbbell...
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