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Strength/Skill Work: Sprint mechanics and POSE distance running WOD: With a continuously running clock, each round starts at the 5 minute mark: Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run. Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run. Round 3: Same as Round 1 Round 4: Same as Round [...]
Strength/Skill Work: Thruster WOD Complete as many rounds as possible in 12 minutes of: 15 Ball slams 9 pull-ups 7 high box jumps (28″/24″ or whatever if challenging but allows you to be confident that you can get [...] Strength/Skill Work: Hang Power Clean WOD There are two variations of today’s work-out. Which version you do will depend on your skill level with the overhead squat. Some do not have the shoulder/hip flexibility in the OHS to get the intended stimulus from this work-out. Ultimately the coaches will tell you which work-out to use. For those that do this [...] Strength/Skill Work: Max height box jump WOD 50 Double unders (or 150 single jumps) 20-15-10-5 Power Snatch (115/75lbs) Kettlebell swing (1.5 pood/1 pood) 50 Double [...] Strength/Skill Work: Front squat WOD Complete 5 rounds of the following: 21 deadlifts 7 thrusters For time. The same bar will be used for the entire work-out. You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers). Not to exceed 135/95lbs. Always see a coach if you [...] Strength/Skill Work: Push Jerk WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for 3 total rounds. For the clean and jerk use 75% of today’s push jerk weight not to [...] Happy Birthday Heather! I’ve met people who are passionate about kayaking. I’ve met people who are passionate about television and pop-culture. I’ve met people who are passionate about being depressed. Others are passionate about music. I see myself as passionate about human movement and anything that affects it. Our passions are our emotions; they are our [...] WOD Complete 7 cycles of the following bear complex without putting the bar on the ground. Power clean front squat push press back squat push press from back rack Complete 5 total rounds. Rest as needed between rounds. Start relatively light with the goal of increasing load each round. Best of luck to [...] Strength/Skill Work Turkish Get-up: Find your 5,3 or 1 rep max depending on which you last completed. WOD 4 rounds for time of: 200m waiter’s walk (45#/35# plates) 20 dumbbell [...] Strength/Skill Work Power snatch: Heavy single WOD As many rounds as possible in 12 minutes of: 5 push-press (135/95) 8 pull-ups 12 kettlebell [...] |
 
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