Work Out of the Day

WOD 05/04/18

A2: 2 RFQ of: 45 Seconds Max Reps Double Unders 3-5 Kipping HSPU 5 Handstand Scap Push Up 20 Seconds Handstand Hold 1 HSPU Negative (5 seconds down) 5 Scap Pull Up 5 Kipping Swing 3-5 Strict Pull Up 20 Seconds Passive Hang B1:…

WOD 05/02/18

A2: 4 RFQ of: 5 Each Single Arm Suitcase Deadlift @3121 (HBD)/ 5 Each Goblet Lunge @2121/ 5 Each Power Snatch @10X0/ 100M Ski (5/3) B: Power Clean (3@75/80 + 3/3/3 @85%) These do not have to be touch and go necessarily;…

WOD 05/01/18

A2: Air Bike - 90 Seconds @90% Hard Pace A3: Complete as many rounds For Quality as possible in 6 Minutes of: 3 Kipping Swing @1010 3 Kipping Pull Up @20X1 3 Scap Pull Up @2121 3 Each Alternating Hanging Hip Tap @10X1 1 WallWalk…
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Event 1 - Sponsored by Parkslope Day Camp

2018 Beat the Streets Throwdown - Powered by Leathernecks Tattoos   Event 1: Just U&I The Wall & The Rig  Sponsored by: Park Slope Day Camp  For Time: 50 T2B 100 WallBall 50 Pull Up 100 WallBall 50 T2B Time Cap= 10 Minutes Notes:…

WOD 04/30/18

B: 2K Ski  **Against A 10 Minute Clock C: Max Effort 2k Row **Against A 10 Minute Clock D: Air Bike - 8 Minutes Max Calories

WOD 04/29/18

Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan…

WOD 04/28/18

A2: Team Inchworm Race Have fun :). B: 2K Partner Ski In Teams of 2/With only 1 partner working at a time/Partition as needed. C: Partner WOD 2 For Time: 70 Calorie Row 70 USA K.B. Swing (24/20Kg) 70 T2B 70…

WOD 04/27/18

A: 2 Rounds of: 5 M.B. Sit Up To Chest Pass 5 OH Toss 3 Broad Jump 15 Seconds Air Bike Sprint B: Hang Power Snatch - Build to a Challenging Double Build up heavy with no misses C: Back Squat  - 15…

WOD 04/26/18

A2: 3 RFQ of: 14/12 Calorie Ski (8/5) 1 Kick Up To Handstand 5 Each Handstand Shoulder Tap 1 Handstand Negative @5 Seconds Down 10 Ring Row @2121 10 Seconds Dip Support Hold B: Shoulder Press - Build to a Heavy Set of 12…

WOD 04/25/18

A2:Against a 3 Minute Clock: 30 Ball Slam (20/15#) 20/18 Calorie Row (8/5) 20 BallSlam 15/12 Calorie Row B: 3 RFT of: 20 Alternating D.B. Power Snatch (50/30#) 18 Box Jump Over (30/24") 800M Run C: 15 Minute…

WOD 04/24/18

A2: 3 RFQ of: 12 Each Alternating D.B. Power Snatch (50/35#) 8 Goblet Squat 8 Each Goblet Reverse Lunge 250M Ski B: Hang Power Clean - Find A Heavy Single C: Deadlift - Build to  A Challenging Set of 12 Reps D:…

WOD 04/23/18

A2: Max Rounds in 90 Seconds of: 10 WallBall 5 Burpee A3: 3 RFQ of: 5 Scap Pull Up 1 Strict Pull Up 20 Second Bent Arm Chin Hang 20 Seconds Active Hang 14/12 Calorie Row 3 Wallwalk 5 Handstand Scap Push Up 20 Seconds…

WOD 04/22/18

A2: Air Bike - 2 Minutes @ 80%; Rest 30 Seconds A3: 4 Rounds of 20 Seconds Air BIke Sprints B: Hang Power Snatch (3@80% + 2@85% + 1/1/1 @90%) % of Double HPSN C: Back Squat - 12/12/12@90% OF 12RM D: For…

WOD 04/21/18

A2: For Time: 30 Thruster (45/35#) 500M Row (5/3) 30 Ring Row B: Turkish Get Up (8-10 Minutes To A Heavy Single) C: Partner WOD: 6 RFT of: 400M Run 12 Strict Pull Ups 21 WallBall (20#-10'/14#-9') In teams…

WOD 04/20/18

A2: 3 Rounds of: 250M Ski (5/3) 1 WallWalk 5/3 HRPU 7 Each K.B. Snatch (29/12Kg) 10 Goblet Squat B: Power Clean (7 Minutes to a challenging triple) C2: For Time: 9 Bar Facing Burpee 15 Power Clean…

WOD 04/19/18

A2:3 RFQ of: 12/10 Push Up 8 Each Single Arm Ring Row 12/10 Calorie Air Bike B: Shoulder Press (12/12/12 @90%) C: Weighted Pull-ups (8/8 @90%) D: Ring Dips (3 X 60% + 1 X 50%) E: For Time: 500M…

WOD 04/18/18

A2: 500M Ski For Time B1: Push Press (5 To A Challenging Single) B2: Hang Power Clean (5 Minutes To A Challenging Double) B3: Overhead Squat (5 Minutes To A Challengin Triple) C: Brass Knuckles For…

WOD 04/17/18

A2: 3 RFQ of: 6 Each Alternating D.B. Power Snatch (50/35#) 6 Each Alternating D.B. Hang Power Clean + Jerk 6 Each Single Arm Thruster 6 Each Goblet Reverse Lunge 200M Run B: Power Clean (2 @75/80/85 + 1/1/1 @90%) **From…

WOD 04/16/18

A2:Against a 90 Second Clock: 12/10 Calorie Air Bike 15 Burpees B: Strict Pull-ups (3 X 60% + 1 X 50%) C: Handstand Push-ups (3 X 60% + 1 X 50%) **Strict D1: Close grip bench press -12 @80/85/90% Superset…

WOD 04/15/18

A2: Air Bike - 2 Minutes @ 80%; Rest 30 Seconds A3: 4 Rounds of: 15 Seconds Bike Sprint @100% Not Sustainable/45 Seconds Bike @80% Sustainable; Rest 60 Seconds B: Power Snatch + Snatch Balance  (6 Sets of 2 + 1…

WOD 04/13/18

A2: 3 RFQ of: 15/12 Calorie Air Bike 1 WallWalk 3 Strict Pull Up 5 Thruster (45/35#) 5 Ring Row B: For Time: 750M Ski 15 Thruster (75/45#) 7 BMU 750M Ski 12 Thruster 5 BMU 750M Ski 9 Thruster 3 BMU C: 10…