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Skill EMOM for 10 Minutes Straight set of Handstand Push-Ups In this EMOM you will be attempting a set of handstand push-ups every minute for 10 minutes.  This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being […]

Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you […]

WOD For Time: Run 800M 30 Squat Clean & Jerks 155/105 Run 800M Workout Notes: This is an adaptation of the classic workout “Grace” with some additional components.  The runs should be kept at good sustainable pace. The Squat Clean & Jerks are a highly technical movement and more efficient at moving heavier loads from […]

WOD For time 1000M row 100 Wall Ball Shots 20/14 lb 10/9′ Workout notes: Today’s workout as a very simple chipper but one that will most likely be very challenging.  The workout starts with a 1000M row. It’s usually not a good idea to attempt an all out effort in a workout like this so keep […]

Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]

Skill 10×1 Lunge Kick to Freestanding Handstand Have some fun with the skill work today! Make several attempts 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 beginning […]

Skill EMOM for 10 Minutes 1 Power Clean + 2 Split Jerk Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can […]

Skill EMOM for 10 Minutes 1 Squat Clean + 2 Front Squats If you were able to participate in yesterdays WOD you likely worked on the hang clean and front squat at a light weight during a metcon scenario.  For the skill work we want to possibly work at a heavier weight and practice smoothly taking […]