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Competition 09-19-2016
Monday – 9/19/2016 Weightlifting “Heavy Gwen” 9 RM TnG Power Clean & Jerk 7 RM TnG Power Clean & Jerk 5 RM TnG Power Clean & Jerk Strength Back Squat with 2 second pause in bottom of 1st squat 2-2-2-2-2 Gymnastics 100 Toe-to-bar for time * 20 Heavy rope double unders EMOM *10 Minute ca Metcon 1 3 Rounds […]
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September 17, 2016
WOD AMRAP in 20 Minutes 3-5-7-9-11 … Squat clean 205/145 lb 200M Run after every round Workout notes: The “Rx” suggestion for this workout is quite heavy! Work up to a weight that is slightly above what you might normally use in a metcon. If you are using percentages warm up to something above the 60% […]
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September 16, 2016
Skill EMOM for 10 Minutes Power Snatch + Hang Squat Snatch Review the power snatch and squat snatch. We have the power snatch in today’s workout so start thinking about what weight you want to use during the WOD. In the power snatch you specifically catch the bar above parallel and in a partial squat. Re-grip […]
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September 15, 2016
Skill 10×1 Lunge Kick to Freestanding handstand Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand. For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt. Don’t go all out in the […]
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September 14, 2016
Skill Deadlift 2-2-2-2-2 Work up to a strong effort set of two deadlifts. This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift. New lifters should keep the load light and work on proper […]
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September 13, 2016
Skill EMOM for 10 Minutes Straight set of Handstand push-ups The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold. If you aren’t able to perform the base skills, scale the movement to one that gets you working on the […]
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September 12, 2016
Strength Back Squat 2-2-2-2-2 Spend some time working up to a strong effort 2 rep back squat. You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form. Remember to keep your torso upright and push back on the bar through the entire range of motion. With the […]
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September 11, 2016
WOD for time* 1 Mile Run 30 Toe-To-Bar 100 Burpees *25 Minute time cap Workout notes: Today’s workout is another chipper like you saw yesterday but in a different modal domain. Yesterday we started with the “warm up” row, transitioned to a weightlifting movement and finished with a strict strength movement. Today the buy in will be longer and […]
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Competition 9-12-16
Monday – 9/12/2016 Weightlifting Hang Squat Snatch with “No Feet” * 6×1 @ 70% 4×1 @ 75% 2×1 @ 80% * heels may leave the ground but feet must remain in place, no “saves”. moving the feet is a no rep Strength Back Squat 2-2-2-2-2 Gymnastics 10x60s straight set Strict toe-to-bar” Metcon 1 team series event […]
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September 10, 2016
WOD 1000M Row 30 Power Cleans 185/135 lb 100 push-ups Workout notes: Today’s workout is a chipper! We start on the row and transition to the barbell and follow up with a large set of push-ups. Going all out on the row is not suggested as there is quite a bit of work to do afterwards! […]