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Casey Betts
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Life is good!
Life is good!

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Double unders pistols and swimming laps
5 rounds for time
50 double unders
10 pistols
Swim 2 laps
Photo

Hatalie (Time)
"Hatalie"
(In honor of the Holmberg's new addition)
18 Minute Time Cap

50 Calories on the rower
40 DB Snatch (R=1/L=2)
30 DB Burpees
20 DB Lunge (R=1/2 | L=1/2)
10 DB Farmers Carry (Concrete to concrete) Down = 1/ Back = 2

Rx 50/25 for DB movements

Rx+ DB Squat Snatch, 50/25
16:01
If you don't finish the WOD, whatever reps you have left over add to your final time.
Example: 27 reps left at time cap... score would be 18:27.
Time

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10-20-30
Metcon (AMRAP - Reps)
As Far As Possible in;
2:00 minutes
10- Sumo deadlift High Pull (95/65)
10- Push-ups
10- Pull-ups
10- Push press or push jerk (95/65)
10- Burpees
52 reps
Rest 1:00 minute

Rx+
125/85
CTB
Metcon (AMRAP - Reps)
As Far As Possible in;
3:00 minutes
20- Sumo deadlift High Pull (95/65)
20- Push-ups
20- Pull-ups
20- Push press or push jerk (95/65)
20- Burpees
50 reps
Rest 2:00 minutes
Metcon (Time)
For time;
30- Sumo deadlift High Pull (95/65)
30- Push-ups
30- Pull-ups
30- Push press or push jerk (95/65)
30- Burpees
11:58


Mobility
Upper body focus;
:60-:90 seconds each position and side
- external rotation shoulder flexion using band (lats)
- internal rotation shoulder extension(biceps/delt)
- arm against post (pecs)
- with a partner, hands behind back and have them raise up and hold for :45-60 seconds.

Try this WOD it will hurt your feelings
Back Squat (20 reps)
15 minutes;

Increase in weight if you were able to successful complete your 20 rep set 2 weeks ago.

Metcon (AMRAP - Rounds and Reps)
3 minute AMRAP
5- KB American Swings (53/35)
5- Clean and jerks (95/65)

Rest 1 minute

Rx+
70/53
135/95

Score= total reps
Metcon (AMRAP - Rounds and Reps)
4 minute AMRAP
10- KB American swings
10- Clean and jerks

Rest 1 minute
Metcon (AMRAP - Rounds and Reps)
5 minute AMRAP
15- KB American swings
15- Clean and jerks

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Following a terminal diagnosis, Poh, a mixed-breed dog from New York City, has been living his dying days traveling the nation with his owner, crossing off many desirable destinations from their bucket list.

THURSDAY
FAITH
In the end, you won't remember the time you spent working in the office or mowing your lawn. Go climb that mountain!!!
-Jack Kerouac

What is your "mountain"?
Warm-up
:30 on/:20 off - 8 intervals total (4/4)
Row
Hollow rock Hold
Ring Muscle ups (1x30)
15 minute clock

Work through progressions;
Ring Dip Support
Ring Dip Catch
Controlled transition
Banded transition
Jumping muscle-up

Metcon (AMRAP - Reps)
3 rounds of:
:60 on/:30 off
Jumping Muscle-up
Calories on the rower
Abmat situps

Rx+
Muscleup on high(er) rings
GHD situps

Score = total reps 147 RX±
WARM DOWN

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Memorial Day WODs 
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MONDAY
FAITH
P-ersist
U-ntil
S-omething
H-appens
Back Squat (20 reps) 195
15 minutes;
Warm up and then attempt a challenging set of 20 reps on the back squat without re-racking the bar.

Go up 10lbs from last week if you completed 20 unbroken.

*We will attempt this set of 20 for 5 weeks to follow. Ideally you will increase 10lbs each week. A good starting weight would be around 60% of 1rm.

If you have done the 20 rep back squat previously;
Use your performance history to see where you started last cycle. Start 10lbs heavier then where you started last time.
Metcon (AMRAP - Rounds and Reps)
7 minute AMRAP
7- Sumo-Deadlift High Pull (95/65)
7- Thrusters (95/65)
Rx+
115/75
5±10 rx+

MON MAY 11, 2015 MONDAY
FAITH
   "I absolutely believe
            that people,
        unless coached,
        never reach their
      maximum potential."

~Bob Narkelli, CEO, Home Depot
Back Rack Lunge (3x 4-6-8)
15 minutes;
Work up to find a heavy set of;
8- back rack alternating lunges 215
8- front rack alt. lunges 195
8- OH hold alt. lunges 125
Front Rack Lunge (3x 4-6-8)
Overhead hold lunge (3x4-6-8)
Bo (Time)
3 rounds for time;
   15- Deadlifts (225/135)
   15- burpees
3:59
5 minute time cap
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