Skill Work: Muscle up progression work: Spend 20 minutes working on MU skill. Accumulate 20 strict false grip ring pull ups, 20 ring dips, and 30-60sec L-sit hold on ring WOD: AMRAP 11 min 12 Deadlift (155/105) 9 hang power… Read more »
Strength: 4×2 Elevator Squat (pause @ 1/4 squat, parallel, below parallel, 1/4 squat, top) WOD: Every 3 minutes for 18 minutes 6 burpee over the rower 250m row.
** The Open kicks off THIS Friday! If you haven’t signed up for our Friday Night Lights make sure to do that this week! This is a great community event to participate in as well as be able to push… Read more »
Come on in between 10-noon for open gym!
WOD: Partner “Cindy” 20 rounds for time 5 pull ups 10 push ups 15 air squats each partner must complete one round at a time partner #2 rows while partner #1 completes 1 round, then switch
WOD: Open Workout 12.3 AMRAP 18 15 Box Jumps 24″/20″ 12 Push Press 115/95 9 Toes-to-Bar
Skill Work: 15 – 20 min HSPU skill work (handstand holds, HSPU negatives, HSPU kipping drills, etc.) WOD: Diane 21-15-9 Deadlift (225/155) HSPU
** The Open** It’s that time of year again! The open kicks off on February 21st! The open is five workouts over five weeks. Each weeks workout is announced on Thursday evening. The open is for all ages and ability… Read more »
Strength: 4×5 Behind the neck snatch grip push press *30sec rest b/w sets ** this is for endurance under load and getting comfortable quickly un-racking weight and moving into the movement; the weight should not be too heavy WOD: 12… Read more »
Strength: 5×3 Tempo back squat 3011 (3 sec negative, 0 sec at bottom, 1 sec positive, 1 sec at top) WOD: For time: 20 power snatch (95/65) 20 bar facing burpees 20 OHS (95/65) 20 bar facing burpees 20 squat… Read more »
Deadlift- 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65
Workout – we will need good transitions here between our rope and barbell! The clean and jerks are unbroken and bar cannot rest on ground, so if you push for high sets to top the scoreboard, you’ll have to balance that with grip fatigue. Scaling should be something we can at least performs 5s on for the majority of the workout.
