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Friday, 11 August 2017 00:00

08.11.17

WOD


2 Rounds:

 

AMRAP 4

8 Wall Balls 20/14

8 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

*rest 1 minute*

AMRAP 4

8 Calorie Row

8 Burpees over the Rower

*rest 1 minute*

AMRAP 4

8 Handstand Push Ups

8 Front Rack Lunges 115/75 (RX+ 135/95)

*rest 3*

Wednesday, 26 July 2017 00:00

07.26.17

Technique Work

EMOM 8

Clean Lift Off + Power Clean + Split Jerk

*Most issues start with an improper lift off. Work on consistency and correct positioning.

WOD

For Time:

50-40-30-20-10

Double Unders

10-8-6-4-2

Handstand Push Ups

5-4-3-2-1

Clean and Jerks  135/95

After Party

Tabata Hollow Rocks

 

Monday, 17 July 2017 00:00

07.17.17

Strength

Clean and Jerk

8 lifts at 75-85%

*one lift every :60-:90. Redo up to 2 misses.

WOD

3 Rounds For Time:

40 Double Unders

20 Wall Balls 20/14

10 Handstand Push Ups

5 Squat Cleans 135/95

After Party

EMOM 5

20 Sit Ups

Monday, 03 July 2017 00:00

07.03.17

Strength

Snatch

8 lifts @ 80-90%

*Complete one lift every :60 - :90. Redo up to 2 missed lifts.

 

WOD

5 Rounds For Time:

7 Power Snatch 75/55

7 Handstand Push Ups

7 Toes to Bar

 

After Party

EMOM 5

20 Sit Ups

Wednesday, 21 June 2017 00:00

06.21.17

Strength

EMOM 7

Segment cleah Pull + Hang Power Clean + Power Clean

WOD

For Total Time:

3 Rounds

3 Power Cleans 185/125
3 Handstand Push Ups

2 Rounds

6 Power Cleans 155/105
6 HSPU

1 Round

9 Power Cleans 135/95
9 HSPU

 

After Party

Tabata Hollow Rocks

Tuesday, 06 June 2017 00:00

06.06.17

Strength

Build to a heavy single of each

-Strict Press

-Push Press

-Push Jerk

WOD

AMRAP 7

5 HSPU (RX+ 2 new 45s)

7 Deadlift 225/155 (RX+ 275/185)

9 Toes to Bar

After Party

5x10 Lateral Box Step Up (5 per side)

 

Tuesday, 23 May 2017 00:00

05.23.17

Strength

Strict Press

5x5 + up to 5 lbs

 

WOD

"Diane"

21-15-9

Deadlift 225/155

Handstand Push Ups

 

After Party

EMOM 5

20 Sit Ups

Tuesday, 02 May 2017 00:00

05.02.17

Strength

Strict Press

5x5 + 5lbs

 

WOD

For Time:

10-9-8-7-6-5-4-3-2-1

Toes to Bar

*5 Hand Stand Push Ups after each set of TTB

**Scale HSPU with 2 Wall Walks or dips.

 

After Party

Get to your doubled number in as even sets as possible.  Superset with 5x10 Back Extensions.

Wednesday, 01 March 2017 00:00

03.01.17

Strength

Push Press

3x8 @ ~60%

 

WOD

For Time:

15-12-9

Deadlift 225/155

Handstand Push Ups

Bar Facing Burpees

 

After Party

3 x ME Front Rack Holds at 100% of Front Squat

Friday, 17 February 2017 00:00

02.17.17

AMRAP 18

15 Deadlift 135/95

12 Chest to Bar Pull Ups

9 Handstand Push Ups

6 Front Rack Lunges

3 Squat Clean Thruster 

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