9/30/17 WOD

9/30/17 WOD

Take 15 min to Build to Today’s Heavy Front Squat WOD: 30 min AMRAP 3 Person leap frog: Only 1 Partner Working at a Time ROW 21 Calories 7 Paralette Shoot Thrus 7 Front Squat (165/115) (can start with a Squat Clean any time the bar is on the floor) 14 Burpees   *if there is a team […]

9/29/17 WOD

9/29/17 WOD

Skill: toes 2 bar/ K2E review Technique: 15 min to build to today’s heavy Clean & Jerk, mixing in reps of toes 2 bar here and there WOD 12 min AMRAP 3 Ground 2 OH 135 3 T2B 6 Ground 2 OH 135 6 T2B 9 Ground 2 OH 135 9 T2B 12 Ground 2 […]

9/22/17 WOD

9/22/17 WOD

Skill: TABATA MASH UP:4 rounds wall ball sit up KBS Technique: Front Squat    : (every 90 secs) 3-3-3-3-3 DE: 2 reps @ 65% every 45 Sec: 10 Sets (Yellow bands optional if you max is over 185) WOD: for time: 200 m run 60 sit ups 400 m run 50 KBS 800 m run […]

9/21/17 Movement Improvement/Rest-Recovery

9/21/17 Movement Improvement/Rest-Recovery

Bonus Snatch Technique Work: 1: Burgener Warm Up: 5 reps each: DOWN & UP, High Elbows, Muscle Snatch, Behind the Head Push Press, Snatch Lands, Drop Snatch 2: use 8 sets to build to 65-70 % of your max Snatch with the following: Halting Snatch Dead Lift + Hang Snatch + Snatch * Hold each […]

9/20/17 WOD

9/20/17 WOD

Skill: Tabata This Warm Up(4 intervals each) Row Single Leg KB RDL Double Under KBS Technique: 8 Min: Dead Lift 5-4-3-2-1 WARM-UP (do not exceed 85% of your max) D.E: Banded Dead Lift: 2 reps every 45 sec @ 60% for 10 sets WOD: ROW-ROW-ROW YOUR FACE OFF 8 rounds 30 sec Max Cal Row rest […]

9/19/17 WOD

9/19/17 WOD

Skill: Sprint Dynamics + Run + HSPU Technique: Shoulder press every 90 secs: 3-3-3-3-3 D.E: 3 Shoulder Press(Strict Press) every 45 sec for 10 sets @ 65% WOD: 3 rounds for Time: 400 m Run 21 Push Press (95/65) 12 Pull Ups

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