• 100819 Thursday “Falcor”

    100819 Thursday “Falcor”

    Strength/Skill Split Jerk: Works towards a heavy set of 5 while alternating lead leg. WOD Complete 3 Rounds of: 60 seconds work/30 seconds rest Row Sandbag power cleans Double unders/Singles Toes-to-bar

  • 100818 Wednesday

    100818 Wednesday

    Strength/Skill Work: Spend 10 minutes working on muscle-up progressions. Have your muscle ups? Take three attempts to see how many you can string consecutively. Time Trial: Before, during or after your skill work with muscle-ups complete a 500m row time trial. Skill Test: With a continuously running clock complete max reps in one minute at […]

  • 100817 Tuesday “Halestorm”

    100817 Tuesday “Halestorm”

    Strength/Skill Work Squat clean: work towards a new 5RM WOD 400m run 5-10-15-20 Push-press (Use 65-70% of your push-press 5RM not to exceed 95lbs/65lbs) Box Jumps (20/24″) 400m run For time.

  • 100816 Monday “Stairway to Heaven”

    100816 Monday “Stairway to Heaven”

    Strength/Skill Work Thruster: Work towards a new 5RM WOD 20 Power cleans (70% of power clean 1RM not to exceed 135/95lbs) 100 ft walking lunge 15 Power Cleans 100 ft walking lunge 10 Power cleans 100 ft walking lunge 5 Power cleans 100 ft walking lunge For time. Last completed on 100420.

  • 100815 Sunday “Rest Day”

    100815 Sunday “Rest Day”

    G7 Stories – Veronica Garza from G7 Athletics on Vimeo. Post thoughts to comments.

  • 100814 Saturday “Big Sister”

    100814 Saturday “Big Sister”

    WOD 4 Rounds of: 21 Hang power snatch 400m run For time. Use ~60% of HPS 5RM not to exceed 95/65lbs.

  • 100813 “Freaky Friday”

    100813 “Freaky Friday”

    Strength/Skill Work Push-press: work towards a new 5RM WOD AMRAP in 13 minutes of: Lucky #7 Ring push-ups 13 single arm dumbbell power snatch on right arm 13 single arm dumbbell power snatch on left arm 33 double unders OR 99 singles Reminder: Today is Friday please wear something that resembles red (even if it’s […]

  • 100812 Thursday

    100812 Thursday

    Strength/Skill Box jumps: 5-5-5-5-5 Work to increase height each set while still jumping in control/LAND SOFT! WOD Complete 3 rounds of: 1 minute max reps at each station wall ball kettlebell swing sit-ups rest