by Chris Tafaro | Apr 25, 2021 | W.O.D.
Part 1: 2 Sets (not for time) 250 M Row 10 Alternating Step Ups 10 Bulgarian Split Squats (5 R / 5 L) Part 2: 2×3 (suggest 60-75%) 3×2 (75-85%) 3×1 (90+%) Back Squat *Start a new set every 2 minutes *Aim to feel out a 1 rep max so we can...
by Chris Tafaro | Apr 23, 2021 | W.O.D.
10 rounds (5 each) 7 Pull Ups 3 Burpees 7 Toes to bar 3 Burpees 100 M Run *Partners do an entire round by his/herself Rest 2 Minutes, then 5 Rounds (split however you want) 20 Double DB Shoulder to Overhead 20 Double DB Hang...
by Chris Tafaro | Apr 21, 2021 | W.O.D.
EMOM 20 7 KB Swings 5 Wall Balls 3 Bar Muscle Ups OR 6 Pull Ups *If you do not complete a round under 1 minute – sit the next one out. *Your score is how many (out of 20) you successfully complete ____________________________________________________ The...
by Chris Tafaro | Apr 21, 2021 | W.O.D.
Every 6:00 for 4 Sets 250/200 M Row 500 M Run 100 Double Unders *Each set has a 5:30 cap so you can start each round on time ____________________________________________________ The pace and row and respectively should be in the 60-70% zone. This workout...
by Chris Tafaro | Apr 19, 2021 | W.O.D.
6 Minute Rep Ladder (increase by 2s) Hang Snatch (75/55) Toes to Bar 2 Minute Rest 6 Minute Rep Ladder (increase by 2s) Hang Clean (95/65) Handstand Push Ups 2 Minute Rest 6 Minute Rep Ladder (increase by 2s) Toes to Bar Handstand Push Ups ...
by Chris Tafaro | Apr 18, 2021 | W.O.D.
21 Minute Alternating EMOM (7 Sets) Minute 1: 12 Alternating Back Rack Reverse Lunge (from rack) Minute 2: 40 Seconds Meter Row Minute 3: 12 Plate Sit Ups (25/15) *Not recording *This will be more conditioning-bias than it looks, the lunges should not be worked...
