April 9, 2018 Strength: Overhead Squat Build to a Heavy set of 5 Overhead Squats *15 minutes Metcon: 16 minute EMOM Min. 1: 18 Box Jump Overs* (24″/20″) Min. 2: 12 Toes-to-Bar Min. 3: 6 Clusters** (115/75) Min. 4: Rest *Face the box on the Box Jump Overs **Cluster = Squat Clean ThrusterRead More
April 7, 2018 Partner WOD Teams of 2 complete the following: 10 Rounds for time: (alternate each round) 15 Calorie Row 15 Thrusters (75/55) *Partner 1 completes a full round, then partner 2 completes a full round. Each partner must complete 5 rounds total. **Work with someone that you have not partnered with before. Rest...Read More
April 6, 2018 Gymnastics Strength: 10 to 1 Reps of: Strict Handstand Push ups Strict Pull ups *If 10 reps is too high, start with a lower rep scheme. Barbell Conditioning: A. 5 minutes Establish Heavy Power Clean B. For time: 15 Power Cleans @ 80-85% of Part ARead More