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March 23, 2015
Skill Hang Squat Snatch 1-1-1-1-1 Work up to a strong effort Hang Squat Snatch. Warm up by working through a hang power snatch and and overhead squat complex with an empty barbell or PVC. Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up. If your […]
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March 22, 2015
WOD For time 75 Calorie Row 50 Thrusters 75/55lbs 25 Burpees Over The Bar Workout Notes: This workout is a chipper! We’ll start in waves and work through each movement in order. Knock out your row at a sustainable pace but leave some room in the tank for the more taxing thrusters. You’ll most likely need […]
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Protected: Competition 03-23-2015
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March 21, 2015
Skill Handstand Push-Up Practice Work on your kipping handstand push up technique. Establish a good movement and scaling option based on your current skill level. Our baseline is being able to hold1 minute in a handstand and do 15 consecutive push-ups on the floor. If you do not have that capability yet you might be […]
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March 20, 2015
Strength Back Squat 3-3-3-3-3 Today we’re performing 5 sets of 3 with increasing weight across all sets. Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion. We do this not only to warm each joint through it’s entire range but to reinforce […]
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March 19, 2015
Skill E2MOM for 10 Minutes 3 Power Snatch Perform 3 Power Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking […]
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March 18, 2015
Skill EMOM for 10 Minutes [odd] Chest-To-Bar Pull-Ups [even] :30 Seconds L-Sit on Parallettes or Seated Leg Raise Use this time to work on improving your Kipping pull-up by learning or refining your kip. Perform one sub-maximal set each round working on coordination and timing of your reps. Scale down to chin over bar pull-ups or strict pull-ups […]
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March 17, 2015
Strength Deadlift 3-3-3-3-3 Work up to a strong effort set of three 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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March 16, 2015
Skill E2MOM for 10 Minutes 3 Power Clean Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes. Ideally you choose a weight that allows you to do all three reps in a row with very little rest. For a power clean we’re looking for a little bit lighter […]
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March 15, 2015
WOD 5 Rounds for time 100M Uneven Farmer Carry* 500M Run** *Rx Men (32kg Kettlebell, 45lb Dumbbell) – Rx Women (24kg Kettlebell, 30lb Dumbbell) ** All the way around the 2121 2nd St property. Workout Notes: The goal for this workout is to farmer carry two objects around the entire property for a total of 500M while also […]