by Marcus Creaturo | Aug 9, 2022 | WODs
Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets- STIMULUS The stimulus is steady pacing on the rower and push pace on the barbell. Teams should work at a 70%... by Marcus Creaturo | Aug 8, 2022 | WODs
Bench Press : 1 Rep Max Log your best Bench Press 1 rep max lift. Box Jump : Max Height A single max effort Box Jump for total height. Complete as many rounds as possible in 12 mins of: 10 Single Arm Push Press, Lefts, 50/35 lbs Left Arm Overhead Walking Lunge, 50/35... by Marcus Creaturo | Aug 7, 2022 | WODs
Front Squat : 1 Rep Max Log your best Front Squat 1 rep max lift. Focus on a tall torso with high elbows. Before descending, we want athletes to take a solid stomach breath to secure the midline. Weighted Strict Chin-up : 1 Rep Max Record your best Weighted Strict... by Marcus Creaturo | Aug 4, 2022 | WODs
3 rounds for time of: 30 Toes-to-bars 16 Overhead Step Back Lunges, 95/65 lbs Target time: 8-10 minutes Time cap: 12 minutes STIMULUS and GOALS The stimulus for today’s workout is moderate-intensity with consistent pacing across rounds. Athletes need to go into... by Marcus Creaturo | Aug 3, 2022 | WODs
Deadlift 5×1 at 80% 1RM 1 Deadlift x 5 sets @80-90% of 1RM Strict Deficit Handstand Push Ups 5x Max Rep 5 Sets: 50% reps of Max Unbroken Reps (SHSPU) The prescribed deficit is 4” for men and 2” for women. Scaling Options Strict Handstand Push-up Strict Handstand... by Marcus Creaturo | Aug 2, 2022 | WODs
Every 5 mins for 25 mins do: 20/16 Row Calories 20 V-ups 20 Pull-ups STIMULUS and GOALS Stimulus is moderate intensity. Athletes should aim to complete all work under a 4:00 minute time frame with 1:00 or more of rest each round. In the event that athletes are not...
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