Thursday 09/01/2011
Happy September! Mo Betta Mobility Warrior Series ROMWOD (40 minutes) WOD: “Randy” 75 Power Snatches 75lb/55lb Please try to arrive early so we can start class ON TIME. We have […]
Month: August 2016
Wednesday 08/31/2016
Skill/Strength: Bear Complex 30 minutes to work on Heavy Singles Work up to As Heavy As Possible WOD: Death by… Bear Complex @ 50% of 1 rep max
Tuesday 08/30/2016
Strength: Bench Press 2 x 5 @ 70%, 2 x 5 @ 75%, 1 x 5 @ 80% WODs: 100 Sit Ups FOR TIME 5 minute REST 2 minute AMRAP […]
Monday 08/29/2016
Skill: 12 minute EMOM (Start with 40% of 1 round max of Squat Clean… Add weight every other minute) Clean grip deadlift (3 sec hold at launch position and 3 […]
Friday 08/26/2016
WOD: “Filthy Fifty” 50 Box Jumps, 24 inches 50 Jumping Pull Ups 50 Kettlebell Swings, 35 lbs 50 Walking Lunges 50 Knees to Elbows 50 Push Press, 45 lbs […]
Thursday 08/25/2016
Mobility Work (19 minutes) WOD #1 “Grace” 30 Clean and Jerks @ 135/95 WOD #2 5 Rounds For Time 35 Double Unders 200m Run
Wednesday 08/24/2016
Heavy Squat Day (Over Head Squats and Back Rack Jerks) Dynamic warm up as a class: Frog Jumps, Burpee Broad Jumps, Squat Jumps, “Leg Over Fence” Drill, etc. OHS drill […]
Tuesday 08/23/2016
WOD: “Baseline“ For Time: 500m Row 40 Air Squats 30 Abmat Sit Ups 20 Push Ups 10 Pull Ups Then… 4 Rounds 500m Row Rest 5 minutes Log all scores […]
Monday 08/22/2016
Strength: Deadlift 2 x 8 @ 70% of 1 round max WOD: 10 RFT 15 Deadlifts 135/95 15 Push-Ups
Friday 8/19/2016
Reminder: Friday is the last day to donate for FEDS FEED FAMILIES at the Pistoleros Box. Please help us out by bringing at least one can of food. Let’s support our […]