Strength: EMOM 10 1 Hang Squat Snatch 1 Squat Snatch 3 Overhead Squats Keep a little lighter today; work on comfort catching lower than going really heavy and sacrificing form. Goal is to not reset your feet after the second… Read more »
WOD: For Time: 30 Med Ball Cleans 20/14 30 Ring Rows 30 Med Ball Cleans 30 C2B Pull Ups 30 Med Ball Cleans 30 Hand-Release Push Ups 30 Med Ball Cleans Core: Accumulate 25 Straight Leg Raises with a 3… Read more »
Strength: Front Squat Pyramid 5/4/3/2/1/2/3/4/5 Weights should match corresponding reps (ie. 135-145-150-155-160-155-150-145-135) WOD: AMRAP 12 2 KB Snatch 53/35 2 KB Swing 53/35 2 Burpees 4,4,4 6,6,6 8,8,8 ect
Please join us for open gym from 10am – noon!
PARTNER WOD: Teams of 2: For time: 200 air squats 150 KB swing 53/35 100 Shoulder-to-overhead 95/65 50 bar facing burpees 100 air squats 75 KB swing 50 S2O 25 bar facing burpees
Strength/skill: Deadlift technique work EMOM 10 1 Deadlift at ~40-50% with 10s rise and 10s negative Be conservative on the weight. Goal is to work on technique and posterior activation. WOD: For quality: 10 Rounds of max effort unbroken pull… Read more »
Strength: Build to heavy 3-position clean (High hang, hang, ground) Time cap 15 minutes **no dropping or resetting** WOD: 3RFT 15 Hang Power Clean 115/75 15 Lateral Barbell Burpees Clean weight should be one that can be completed in two… Read more »
Strength: Overhead Squats – 4×3 at 90% of 3RM (found on 1/10) WOD: For Time: (14 min cap) 50 Wall Balls (20/14) 50 TTB/K2E 50 Overhead Squats 75/55 50 HSPU
Strength: Accumulate 20 Alternating Turkish Get Ups (53/35) WOD: Max Calorie Row with Death by Box Jump Over For total Calories, 10 Minutes of rowing, every minute on the minute perform corresponding amount of box jump overs 24″/20″ Minute 1… Read more »
Strength Circuit: 3 Rounds 10 Strict DB Press 30s Handstand Hold Max Push Ups Rest 2-3 minutes Circuit should be done as quickly as possible with good form. Neutral grip on the DB press, lock out but not hyper extended… Read more »
