8/1/17 WOD

8/1/17 WOD

Skill: Turkish Get Up review: Find your working weight for today’s WOD -then- 10 MU Transition on Toes (low Rings) 5 MU Transition on Box 5 Muscle Ups or 10 C2B Pull Ups + 10 Dips -OR- Test your Banded Pull Ups: 10 Reps-rest 3 min x3 WOD: 30 min CAP 20 Muscle Ups 5 […]

7/31/17 WOD

7/31/17 WOD

Test Day: Mobility (10 min) use a Lacross Ball or foam roller to work on your T-Spine , lats and pecs Biceps Barbell Smash Then anything else you need to work Skill: 3 rounds 10 yard handstand Walk (scale to 3 Wall Walks) 10 Wall Ball WOD Establish a new current 1 RM Overhead Squat […]

7/29/17 WOD

7/29/17 WOD

EXCURSION SATURDAY! meet us at 8:50 am at Forest Park Nature Center’s parking lot for an Outside WOD! bring lots of water GOOGLE MAPS : FOREST PARK NATURE CENTER

7/28/17 WOD

7/28/17 WOD

Skill: Burgener Warm Up 6 min  to Practice Getting the Bar into your Over Head Squat using a Snatch and a Clean. WOD: with a 10 min clock: establish a 3 rep overhead squat. the bar must be picked up from the floor. -2 min rest- 12 min AMRAP 3-6-9-12-15-18-21-24-…continue adding 3 reps until time expires […]

7/26/17 WOD

7/26/17 WOD

Skill: Group 1: Tabata High Knee run & Double Unders Group 2: 3 HSPU + Run 2 the 2rd Lamp Post AMRAP Technique: Jerk WERK: Behind the Head WOD: 60 Double Under Buy-In 300 m Run 30 HSPU 300 M Run 30 Ring Dips 300 m Run 30 Slam Ball Push Ups 300 m Run […]

7/25/17 WOD

7/25/17 WOD

Skill: Toe 2 Bar progression: 5 Kip Swing 2 Kip Swing + 3 Knee Ups 1 Kip Swing + 2 knee Ups + 3 Toe 2 Bar 5 Unbroken T2B Technique: Build with the following Complex for 15 min: 3 rep Touch & Go Power Clean w/ 3 Sec Negative as the bar returns to the […]

7/24/17 WOD

7/24/17 WOD

  Skill: Sprint Dymnamics + 600 m Warm Up Run Burgener Warm Up Technique: Take 15 min to Build with the following complex: Snatch High Pull + Snatch High Pull + Power snatch OHS Cycle Day 15 Finisher: 2 Laps around the block Run for time  

7/21/17 WOD

7/21/17 WOD

Skill: 3 rounds (8 min Cap) 10 wall ball 10 yd Handstand walk (scale to 4 Wall Walks) Technique: Build with the following: 1 shoulder Press + 1 Push Press+ 1 Push Jerk + 2 Front Squat * if you get to a weight you cannot shoulder press, keep building with just the Push Press […]

7/20/17 Movement Improvement/Recovery day

7/20/17 Movement Improvement/Recovery day

“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 […]

7/19/17 WOD

7/19/17 WOD

Skill: Burgener Warm Up Snatch Progressions Snatch work: Take 15 min to Build with the following Snatch Pull + Hang Snatch x2 10 second rest between the 2 sets OHS Cycle Day: 14 Finisher: 500 m Row for time x 4 rest as needed

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