Announcements
DELOAD/TECHNIQUE WEEK
WOD
Buy in: 400m run
50 double unders (150 singles)
40 KB swings (53/35)
30 Toes to Bar
20 HR Push ups
10 Wall Climbs
20 …
Announcements
Programming note:
You guys have been hitting it hard for the past 4 weeks or so, culminating in several 1RM lifts/benchmarks last week. Many of you set new …
Announcements
BENCHMARK WOD
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump (24/20)
30 …
Announcements
SWOD: TESTING
Strict Press 5 mins to work at sub 65% to prep for:
Strict Press …
Announcements
Mobility
A1.) Couch Stretch
A2.) Shoulder distraction drill
WOD
10 WALKING Goblet lunges (53/35)*
5 KB …
Announcements
SWOD: TESTING
Clean and Jerk 5 mins to work at sub 65% to prep for:
Clean …
Announcements
Skill: Practice Kipping (Hollow/arch positions), leading into Kipping Pullups, Butterfly pullups (if you have 20+ …
Announcements
SWOD: TESTING
Front Squat 5 mins to work at sub 65% to prep for:
Front Squat …
Announcements
SWOD
A1.) Bench Press 5/5/5/5/5
A2.) Barbell Row 5/5/5/5/5
WOD
Death by Power Cleans (155/115)
1 …
Announcements
Mobility
A1.)Wall Squat
A2.)Couch Stretch
WOD*
“Stockholm Syndrome”
30 Thrusters (135/95)
40 Pullups
50 Double …