May 18, 2018 Strength: Push Press 2 sets of: 5-3-1 *Progressive loading on the 5-3-1. Rest about 2:00 between sets. Metcon: 10 minute AMRAP 1-2-3-4… of: Clean & Jerk (135/95) Bar Facing BurpeesRead More
May 16, 2018 Strength: Back Squats 2 sets of: 5-3-1 *Progressive loading on the 5-3-1. Rest about 2-3 minutes between sets. Metcon: Lady WOD – “Helen” 3 Rounds for time: 400m Run 21 Kettlebell Swings (53/35) 12 Pull ups GYMNASTICS CLASS – 5:30pm Topics to be covered: Ring Push up Ring Upright Support Dips (Parallel...Read More
May 15, 2018 Metcon: 6 Rounds for time: 5 Squat Snatches @ 70-75% 12/10 Calorie Row 15 Unbroken Wall Balls (20/14) *The Wall Balls must be completed UNBROKEN before starting a new round. Accessory: 3-4 Rounds or 10:00 (whichever comes first) 6 Turkish Get-ups (3/3) :30 Arch HoldRead More
May 12, 2018 Partner Mother’s Day WOD Teams of 2, complete the following: 800m Partner Medicine Ball Run (20/14) 10 Pause Back Squats (each) (Bodyweight or 80-90% of BW) (:03 per rep) *Partner holds their bar in Deadlift Position. Squats are from the Rack. 20 Knees to Elbow (each) *Partner holds Kettlebell in Front Rack...Read More