Wednesday 03/18/2015
Strength: Deadlift warm up to 70% of 1RM. 8min EMOM of 3 Deadlift at 70%. Scale as needed if too heavy. WOD: For Time. 400m Run 1 Snatch Complex, 1 Wallball […]
Strength: Deadlift warm up to 70% of 1RM. 8min EMOM of 3 Deadlift at 70%. Scale as needed if too heavy. WOD: For Time. 400m Run 1 Snatch Complex, 1 Wallball […]
Strength: Bench press. 5×3 with a 2 second pause at the chest. Partner WOD: for time 75 evil wheels 75 floor press 135/95 75 bench jump overs (no lateral) 75 […]
Strength: 3 front squat + 1 thruster for a max. The thruster isn’t performed when standing up from the 3rd front squat. It’ll be your 4th part of the complex. Have […]
WOD: 15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’ Lv2 scaled 14-minute AMRAP 50 wall balls 20/14 200 single […]
Strength: Seated box jumps. Yup. Although in the video, he lands below parallel, try to land above parallel. 6×3 for max height. *********** Skill work: Snatch grip push press + […]
Strength: Deadlift. 3 easy warm up sets of 5 at 70% or less. Then 3 heavy sets of 2 AHAP. Skill work: Practice handstands against the wall, trying to balance […]
Strength: push press with progressive load for each set, so don’t go too heavy too soon follow sets x reps 1×5, 1×4, 1×3, 2×2, 2×1 *********************************** 8 minutes to practice Turkish […]
Congratulations to our athlete of the month, Brian! here are some graceful moments. The Jedi clean The “I can’t wait for the next lunges WOD” face Strength: 4×5 front squat […]
WOD: 15.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats […]
Strength: Wendler bench press WOD: 4 rounds 1 tower run 2 sled drags or plowler pushes ******************************** first come first serve. Down to the last conex and back will be 1. 25’s/10’s […]