March 18, 2017 Join us at 9:00am for a Yoga Class to help recovery from today’s WOD or to get ready for Open Workout 17.4 Metcon: “Z. Rob” 6 minute AMRAP 200ft Seated Sled Pull (225lb/165lb) AMRAP Kettlebell Swings (70lb/53lb) Rest 2:00 6 minute AMRAP 750m Row AMRAP Bench Press (155lb/105lb) Rest 2:00 6 minute...Read More
March 16, 2017 Metcon: Complete each mini-workout within the time cap. If you do, rest till the next workout starts. If not, move into the next workout with a rest. 0:00 – 10:00 21-15-9 reps of: Overhead Squats (95lb/65lb) Pull ups 10:00 – 18:00 15-12-9 reps of: Thrusters (115lb/75lb) Toes-to-Bar 18:00 – Finish 9-6-3 reps...Read More
March 14, 2017 Strength: A. Snatch Skill Snatch Deadlift + Snatch Pull + Hang Snatch *This will be used as a light skill warm up to lead into part B. B. Snatch Complex Snatch + Hang Snatch + Overhead Squat Every :90 x 10 Rounds *Add 5-10lb each round until you can no longer increase...Read More
March 13, 2017 Strength: Week #3 A. Bench Press: 5 sets: 3 Reps (prog. loading) *2 sec. pause on the chest with each rep B. Chin ups: 5 x 5 *Complete a 10 sec. Chin-Over-Bar hold at the completion of each 5th rep Metcon: 5 Rounds: 1:00 Muscle ups* 1:00 Kettlebell Swings (53lb/35lb) 1:00 Rest...Read More
March 12, 2017 Rest Day. For those who still need to complete Open Workout 17.3 or those that are looking to Redo the workout, please make sure you get with a Coach to schedule a time to complete the workout.Read More
