6/30/17 WOD

6/30/17 WOD

Skill: KB Swing Snatch practice Snatch balance review Technique: Snatch Balance, build to Today’s heavy Snatch Balance in 12 min, then continue into: OHS Cycle Day 11 Finisher 10 min AMRAP 30 Single ARM KB Swing Snatches (55/35) 60 Double Unders

6/27/17 WOD

6/27/17 WOD

surprise skill/technique work “TEST YOUR ENGINE” typically a lot of you will cherry-pick this workout. Please understand that the path to the results you are seeking involves doing workouts just like this. Don’t let fear determine you results, get to the gym today, and attack this WOD. These movements are simple, inside we just don’t […]

6/26/17 WOD

6/26/17 WOD

Skill: Burgener Warm Up Technique: 8 min EMOM to build to a Heavy Hang Snatch only add 5-10 lbs each rep (heavy means by feel, what feels heavy today IS heavy, % is irrelevant) 3 position Hang Snatch for 8 sets. every 90 sec:choose weight by feel, you must be able to perform all 3 reps without […]

6/23/17 WOD

6/23/17 WOD

Skill: 4 rounds 4 Knee Jumps (Focus on Proper clean footwork when you land, progress to jumping onto Bumpers if possible) 5 HSPU -scaled- 4 rounds 4 High Box Jump 3 Wall Walks Technique: Ground to OH 10 min EMOM: (135/95) Power Clean + Push Press + Power Clean + Push Jerk + Power Clean + […]

6/22/17 Movement Improvement/Recovery

6/22/17 Movement Improvement/Recovery

“Movement Improvement” WOD -go by feel on the reps -Focus on Quality of Movement 3 rounds not for time of:(5-10 reps) – Pick Drill x5 (no straps, don’t be in a hurry) or – Row for 3 min with no straps focusing on “connecting” (watch the power curve, make each stroke smoother) – Squat Therapy […]

6/21/17 WOD

6/21/17 WOD

Skill: O.H Squat therapy with PVC 10-15 reps Turkish Get Up + Winmill Build Up Perform 5 sets of 3 reps Ea. Arm. Build as you are able. WOD: O.H. Squat Cycle Day 9 Finish with 5 sets of: 6-8 RDL (use your max OHS for today, scale or build as needed) Max Unbroken Strict […]

6/20/17 WOD

6/20/17 WOD

Skill: 8 min Partner Warm Up: 1 partner Runs 100 m 1 partner AMRAP’s KBS Technique: Take 10 min to Build to a Heavy 2 Rep Clean & Jerk: WOD: “HELEN ON STEROIDS” for time: 1200 m RUN 63 KBS(55/35) 36 Pull Ups 800 m Run 42 KBS (55/35) 24 Pull Ups 400 m Run […]

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