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Tuesday, 08 August 2017 00:00

08.08.17

Gymnastics

Death by Strict Pull Ups

*If you fail before minute 10, start back at 1 the next minute until 10. Can add assistance, this is just to get more volume.

 

WOD

EMOM 7

12/10 Calorie Row or 10/7 Calorie Bike

*Burpee Box Jumps 24/20 in time remaining for score

 

After Party

5x10 Barbell Roll Outs

superset with 

Pinch grip plate carries

Tuesday, 11 July 2017 00:00

07.11.17

Strength

Front Squat

2x5 @ 70%

2x5 @ 75%

of 2 rep max

WOD

EMOM 8

3 Box Jumps 24"/20"

AMRAP Manmakers in time remaining (35/20)

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

Wednesday, 14 June 2017 00:00

06.14.17

Strength

Power Snatch

EMOM 10

Min 1&2: 3 @ 65%

Min 3&4: 2 @ 70%

Min 5&6: 1 @ 75%

Min 7-10: 1 @ 80%+

*Not touch and go. It's okay if you don't have a current max.


WOD

5 Rounds For Time:

3 Power Snatch 115/75

6 Bar Facing Burpees

9 Hang Power Clean

27 Double Unders

 

After Party


3 x ME Front Rack Holds

Wednesday, 26 April 2017 00:00

04.26.17

Strength

Back Squat 

2x5 + 5 lb from 4/19

SUPERSET WITH

3xME Strict Pull ups

 

WOD

For Time:

21-15-9

Toes to Bar

Burpee Box Jump

 

After Party

3xME Front Rack Hold

Tuesday, 04 April 2017 00:00

04.04.17

Strength

Strict Press

5x5 @ ~65% of true 1 RM

*Each rep should be stop at the shoulders each time before the press. 

 

WOD

AMRAP 8

2,4,6,8,10...

Burpee Box Overs 24"/20"

Chest to Bar Pull Ups

 

After Party

5x10 Back Extensions

 

Thursday, 23 March 2017 00:00

03.23.17

Strength

Min 1-3: 3 Position Power Snatch (High Hang-Hang-Floor)

Min 4-6: 2 Position (Hang-Floor)

Min 7-9: Power Snatch

WOD

3 Rounds For Time:

10 Lunges with KB in Front Rack 53/35

20 Kettlebell Swings 53/35

10 Burpee Box Up and Over 24"/20"

20 Sit Ups

Mobility

https://www.youtube.com/watch?v=Yc4f_xtt-HM

Thursday, 05 January 2017 00:00

01.05.17

Strength

Power Snatch

EMOM 6

3 @ ~80%

Partner WOD

For Time and Total Meters

40 Toes to Bar

60 Wall Balls 20/14

40 Burpee Box Jumps 24"/20"

*While one parter works on the reps, the other rows for meters. Reps must be split up evenly.

After Party

GOAL WORK

Wednesday, 28 December 2016 00:00

12.28.16

Strength

Front Squat

Build to a heavy single

 

WOD

7 Rounds For Time:

7 Squat Cleans 115/75

5 Burpee Box Jumps 24"/20"

 

After Party

Tabata Hollow Rock

Thursday, 15 December 2016 00:00

12.15.16

Strength

EMOM 10

Min 1-3: Segment Power Snatch (2 sec pause at knee)

Min 4-6: Segment Power Snatch + Power Snatch

Min 7-10: Power Snatch

*can all be progressive

 

WOD

3 Rounds For Time:

15 Calorie Row

12 Burpee Box Jump

9 Power Snatch 95/65

 

After Party

Mobility - Get ready for Fran

Wednesday, 30 November 2016 00:00

11.30.16

Strength

1 1/4 Front Squat

5x3 +5 lbs

 

WOD

10 Rounds For Time

5 Wall Balls 20/14

3 Burpee Box Jump 24"/20"

1 Deadlift 275/185

 

After Party

Tabata Hollow Body Rock

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