August 29, 2018 Gymnastics Strength: Pull ups 10 minute EMOM Odd: 5-10 Pull ups (QUALITY)* Even: :30 of Shoot-Thrus, Dips, Push ups (Coach’s Call) *Try placing a towel between your feet to focus on staying tight throughout the movement. Metcon: 20 minute AMRAP 25/20 Calorie Row Max Handstand Push ups *Once you fail your set...Read More
August 28, 2018 Metcon: 1 Round of: 800m Run 80 Double Unders 21 Hang Power Cleans (135/95) then, 2 Rounds of: 400m Run 40 Double Unders 15 Hang Power Cleans (135/95) then, 3 Rounds of: 200m Run 20 Double Unders 9 Hang Power Cleans (135/95) Accessory: 3 Rounds of: :30 Plank Up & Downs :10...Read More
August 27, 2018 Strength: Power Snatch Establish Heavy Single Power Snatch (15 minutes) *Take your time and progressively load. Focus on hitting a few reps at different weights before adding more weight. Metcon: (For time) “Randy” 75 Power Snatches (75/55)Read More
August 25, 2018 Odd Object Conditioning: 10 minute AMRAP 60ft Sled Push *Split up into 2 teams. Then divide your team into 2 and put half at one end and the other half at the other end. Push the sled back and forth for the 10 minutes. Partner WOD Teams of 2 complete the following:...Read More
August 24, 2018 Strength: Push Press 7 x 2 @ 75-80% *Remember to base you percentages off the heavy single we establish back on July 18. If you weren’t there that day, go off of feel. Metcon: (For time) 50 Toes-to-Bar 50 Calorie Bike or Ski 50 Chest-to-Bar Pull upsRead More
