September 19, 2017 Strength: Double Kettlebell Front Rack Lunges 4 x 50ft -superset with- 4 x 15 Double Kettlebell Deadlifts *Rest as needed between sets. Metcon: 5 Rounds of: 5 Hang Cleans (155/105) 5 Front Squats (155/105) 5 Bar Facing BurpeesRead More
September 18, 2017 Gymnastics: For time w/ Good Quality: 30 Pull ups 20 Chest-to-Bar Pull ups 10 Bar Muscle ups Scaled = 30 Ring Rows + 20 Pull ups + 10 Chest-to-Bar Pull ups Strength: A. EMOM x 5 2 Power Snatch (Climbing) 2:00 Rest B. EMOM x 5 2 Squat Snatch (Climbing) *Be sure...Read More
September 17, 2017 Rest Day. Get out and enjoy your day. Stay tuned to Facebook for possible Open Gym time. Happy Birthday to Coach, Kyle Hanigosky!Read More
September 16, 2017 Partner WOD Teams of 2 complete the following. 3 Rounds for time: 400m Run together w/ Medicine Ball (20/14) 42 Alternating Wall Balls* (20/14) 30 Alternating Toes-to-Bar* 18 Synchronized Kettlebell Swings* (53/35) *For the Alternating Wall Balls, partners will use 1 Ball and 1 Target and alternate each shot. For the Alternating...Read More
September 15, 2017 Strength: Push Press 5 x 3 (from the floor) *Work to a weight that will help get you ready for the WOD. Gymnastics: A. Barbell Overhead Hold (For time) 3 Max Effort Attempts (standard, medium and snatch grip positions) *Rest as needed between attempts. B. Hollow Hold (For time) 3 Max Effort...Read More
September 14, 2017 Metcon: 10 Rounds of: 15/12 Calorie Row 30 Double Unders Accessory: 4 Rounds of: :30 Abmat Sit ups (no hands) :15 Rest :30 Side Plank – Right :15 Rest :30 Side Plank – Left :15 RestRead More
