10/19/16 WOD

10/19/16 WOD

Skill: 5 min of Muscle Up Practice Sprint Dynamics Technique: Take 10 min to Build to Today’s Heavy 1 rep Hang Power Snatch WOD: 3 rounds for time of: 200 m Run 7 Hang Power Snatch (135/95) 7 Muscle Ups  

10/18/16 WOD

10/18/16 WOD

Skill: Practice the Paralette HSPU Technique: Take 10 min to Build to a heavy 2 rep Clean and Jerk Directly into 5 min to Building sets of 3 reps with the Sumo Dead Lift WOD: for time 3 Sumo D.L. 4 Paralettet HSPU 6 Sumo D.L. 4 Paralettet HSPU 9 Sumo D.L. 4 Paralettet HSPU 12 Sumo D.L. […]

10/17/16 WOD

10/17/16 WOD

Skill: 5 Round: Tabata: Mash Up Jumping Air Squats(leave the ground only 4-6 in) Strict HSPU Double Unders Technique: Speed Back Squats: (15 min CAP) complete 10 sets of 3 reps: steady and controlled on the decent (2-3 sec. down) Come up as Fast as possible and be explosive . Build by feel. Bar Speed is the focus here, not the […]

10/14/16 WOD

10/14/16 WOD

Take 10 min to Build to Today’s Max Snatch Take 10 min to Build to Today’s Max Clean & Jerk WOD: 400 m Run 16 Ground 2 OH 300 m Run 12 Ground 2 OH 200 m Run 8 Ground 2 OH 100 m Run 4 Ground 2 OH Men: 135 Women: 95

10/13/16 WOD

10/13/16 WOD

MOBILITY DAY: – Spend a minimum on 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped for Friday’s WOD “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be […]

10/12/16 WOD

10/12/16 WOD

Test 1: 8 min: Build to Today’s Max Shoulder Press Test 2: 8 min: Build to Today’s Max Front Squat WOD: for time: 30 Shoulder Press (95/65) 20 Front Squats (95/65) 10 Pull Ups 30 Push Press (95/65) 20 Front Squats (95/65) 10 Pull Ups 30 Push Jerk (95/65) 20 Front Squats (95/65) 10 Pull Ups

10/11/16 WOD

10/11/16 WOD

Skill: 5 min AMRAP: 1 Muscle Up 3 Knee Jumps 5 O.H. Squat (45/35/15) 10 Double Unders Technique: Snatch Ladder: each min for 12 min perform 1 Snatch . There will be a 10 sec window for you to add weight for your next set. You must add the same amount(5 lbs, 10 lbs total) every set until […]

10/10/16 WOD

10/10/16 WOD

Skill: 3 rounds: 3 Bar Muscle Ups 6 high Box Jumps 9 wall balls to a 12 ft target/10 ft target Technique: Clean Ladder: each min for 12 min perform 1 clean . There will be a 10 sec window for you to add weight for your next set. You must add the same amount(5 […]

10/7/16 WOD

10/7/16 WOD

Happy Wedding Day JD and LO! Congratulations you two.  FYI just because you are married now doesn’t mean you get to slack off on your gym attendance. Stronger together applies to getting each other up to make it to the 5:30 am class when work has you tied up the rest of the day! JD […]

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