February 15, 2020 Partner WOD In teams of 2 complete the following: A. 0:00 – 9:00 Establish 3-Rep Front Squat (from the floor) *Each athlete must establish a 3-Rep Front Squat. Barbell must be taken from the floor. Athletes can help load and unload each others plates. Score = Total accumulative weight 9:00 – 12:00...Read More
February 14, 2020 Strength: Push Press 4 sets of: 6 reps @ 98% Rest 2:00 between sets. *This is the third week of four of our Push Press Cycle. The 98% is taken off of the 10-Rep Max completed on January 24, 2020. If you cannot complete your sets at the 98%, try to increase...Read More
February 12, 2020 Strength: Curtis P’s On the 2:00 x 5 sets: 3 Curtis P’s *Curtis P = Hang Power Clean + Lunge Right + Lunge Left + Shoulder to Overhead **Progressive loading over the 5 sets. Metcon: 4 Rounds for time of: 3 Bar Muscle ups 6 Front Squats (155/105) 9 Deadlifts (155/105) GYMNASTICS...Read More
February 11, 2020 Gymnastics: 1-2-3-4-5… and so on for 10:00 of: Handstand Push up Ring Dip Push up Rest 3:00 5 Rounds of: 2 Wall Walks 15 Toes-to-Rings (10:00 cap) Rowing Conditioning: 4 x 500m Row Rest 1:00 between efforts.Read More
February 10, 2020 Strength: Pausing Power Clean Every 1:30 x 6 sets: 1 Pausing Power Clean* 1 Power Clean *Pause :02 in the catch position before standing up. Focus on High Elbows with a Solid Front Rack and catching in a Strong Receiving Position. Metcon: 12 minute AMRAP 50 Double Unders 10 Bar Facing Burpees...Read More
