Wednesday 9/28/2016
Strength Deadlift 3×3 85%/90%/95% Skill Bar Muscle-up Progressions Lets try to have a solid 20 minutes of work for this part of the class. WOD 12 Minute AMRAP -2 Muscle-ups […]
Pryor
Tuesday 09/27/2016
Strength/Flexibility ROMWOD WOD: 36-24-18-12-6 Wallball with 30/20 pound Slamball KBS 53/35 Mandatory 5 min break 500m Row 5 Burpees 400m Run 10 Burpees 300m Row 15 Burpees 200m Run 20 […]
Monday 9/26/2016
Strength Front Squat 5×5 Progressive Loading Try to finish as heavy as possible for the final set. Warm up the legs for the WOD. WOD -5 Squat Cleans 85% of […]
Friday 09/23/2016
“GLEN” 30 Clean & Jerks 135/95 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
Thursday 09/22/2016
Thursday Strength Shoulder Press 5×3 85% 10-15min Rope Tech & Practice WOD 15min AMRAP 5 Toes 2 Bar 10 Deadlift 175/135 5 Box Jumps 30/24 Extra Credit Tababata AB Work
Wednesday 09/21/2016
Strength Bench Press 3×20 95-135/45-35 Goal is do the reps unbroken, choose weight accordingly. WOD 8 Rounds 200m Run 5 Burpees 10 Pull-ups 15 Push-ups 20 Sit-ups
Monday 9/19/2016
Strength Overhead Squat 5×5 Progressive Loading WOD “757” 7 Rounds -7 Power Snatch 115/65 -50 Double Unders -7 Burpees over Bar
Thursday 8/4/2016
Skill/Strength Deadlift 2×3 90% 2×3 95% In a 15 minute cap 5 minute Handstand Hold. Athlete will hold the handstand position until 5 minutes are reached, every time athlete falls […]
Wednesday 8/3/2016
Skill/Strength Shoulder Press 80/85/90/95/101% Lets all shoot to get a new MAX!! WOD “Rowing Cindy” 20 Minute AMRAP -5 Pull-ups -10 Push-ups -15 Air Squats -200m Row
Tuesday 8/2/2016
SPEED! SPEED! SPEED! Strength/Skill 25×1 As a class we will perform 25 reps of the following Closed feet Squat Snatch Snatch Balance This will be done as a class we […]