Happy Birthday Lisa!! Strength – Jerk. We will be drilling the split jerk and then working up to a heavy double. Then, perform three 2-minute rounds with 1 minute of rest between each [...]
Strength: Deadlift – 5 reps of 2″ deficit Deadlifts at 75% of your one rep max. (Please note: if you have range of motion issues and have difficulty setting up your Deadlift with good [...]
“Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) 12 Pull-ups Finisher: Lock-out a 45/25lb plate overhead and walk 400m Compare your score to the last time we did this WOD.
Please remember the 8:30am class on Wednesdays and Thursdays are cancelled until further notice. Skill review: Back extensions and Glute-ham raises Strength: High-bar vs. low-bar. Establish a [...]
Skill: GHD Sit-up Today’s WOD is an untimed barbell complex. Perform 7 rounds of this complex, increasing in weight each time and resting as much as you want between rounds. Once you pick [...]
Strength: Bench press – warm up and use low reps to bump to your first work set. 1st work set should be 5 reps @ 75% of your 1RM. 2nd set is 5 reps @ 80% 3rd set is 3 reps @ 85% Then, 12 [...]
“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round. We [...]
Skill review: GHD sit-ups Strength: Strict Press – warm up, then 3-3-3, increasing the weight each time if possible Then, 8 rounds for time of: 8 Wall ball (20/14lb) 8 Burpee-box jump [...]
Cleans – Skill work for 15 minutes, working the positions for the Hang Power Clean Then, on the minute for 12 minutes: On the odd minutes: 5 Hang Power Clean (go as heavy as you can while [...]
