by Marcus Creaturo | Apr 24, 2025 | WODs
Complete as many rounds as possible in 12 mins of: 10 Ring Dips L-Sit Hold, 20 secs 10 Dumbbell Box Step Overs, 50/35 lbs, 20 in Pull-up Bar Hang, 20 secs Intended Stimulus ✔ 3-6 rounds. ✔ Shorter duration holds to encourage athletes to go unbroken. ✔ Ring dips in 3... by Marcus Creaturo | Apr 23, 2025 | WODs
“Fight Gone Bad” 3 rounds, 1 min per station, for max reps of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calorie * Rest 1 min Rotate immediately to the next station every 1 min, the clock... by Marcus Creaturo | Apr 22, 2025 | WODs
Clean & Jerk 3-2-1-3-2-1-2-1-1-1 * Use the heaviest weight you can for each set. Rest as needed between sets. Complete as- Wave 1: 72% x 3 77% x 2 82% x 1 Wave 2: 77% x 3 82% x 2 84% x 1 Wave 3: 82% x 2 87% x 1 92% x 1 Heavy single x 1 – Complete a set every... by Marcus Creaturo | Apr 21, 2025 | WODs
2 rounds for time of: 50 Double Unders 40 AbMat Sit-ups 30 Chest-to-bar Pull-ups Intended Stimulus ✔ 8:00-14:00. ✔ Double-unders in ~1:00 or less. ✔ Chest-to-bar pull-ups in ~3:00 or less. Movement Scaling Options Double-unders | Reps, double-under attempts,... by Marcus Creaturo | Apr 20, 2025 | WODs
Run : 5x 400 m, every 5 mins Go every 5 mins: Run: 5x 400 m Each for time. Intended Stimulus ✔ Think of this as “Murph” prep… on the cardio side of things. ✔ Each run effort in 2:30 or less. ✔ Between a 3:1 and 2:1 work to rest ratio. ✔ About 25:00...
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