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EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of L-Sit Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not […]

WOD In front of a clock set for 12 minutes 1 minute of burpee pull-ups 1 minute of power snatch 75/55 lb 2 minute of burpee pull-ups 2 minute of power snatch 75/55 lb 3 minute of burpee pull-ups 3 minute of power snatch 75/55 lb Workout notes: This workout will be scored by your total number […]

Skill Max Effort Squat Clean Today we’re working on a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of […]

Skill EMOM for 10 Minutes [odd] Handstand Push-Ups or Piked Push-ups with feet on box [even] REST 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 […]

Skill EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of Hollow Rocks Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have […]

Skill EMOM for 10 3 Push Jerk Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and […]

Strength Front Squat 3-3-3-3-3 Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. […]

WOD Deadlift  5-5-5-5-5 Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in […]

WOD for time 1 Mile Run 100 Wall Ball Shots 20/14 lb 10/9′ Workout notes: Our workout today is in the format of a chipper with two movements! You will start with a 1 mile run and finish with a set of 100 Wall Ball shots.  The run will consume a large part of your time, […]