SWOD (15m): Accessory work:
3 rounds
A) GHD Sit Ups x5-10
B) Supermans x25
C) Ring Rows AHAP x8-12
GHD Note:
Scaling and education is extremely important today. Utilize the warm up as a time to teach proper GHD technique …
SWOD Week 6 (16 min)
Thrusters from the rack
6 sets of 2, beat last week
WOD
AMRAP 3:
5 Thrusters (95/65)
5 Slam Ball Push Ups (30/20)
(Both hands on the ball)
-Rest 1:00-
AMRAP 3
10 Thrusters
10 …
SWOD: Oly Work (16 min)
3 Clean Pulls x 3 sets
1 Hang Power Clean+ 1Power Clean x 5 sets
WOD
EMOM 16 (45s work / 15s rest)
A) Front Rack Lunges (95/65)
B) Hang Power Cleans
C) AB …
SWOD Week 4/4 Linear Progression (16 min)
Front Squat: 5RM
WOD
3 Rounds for time of:
400m Run
7 Front Squats (135/95)
4 Ring Muscle-ups
Scaling: 4 ring rows + 4 ring dips
Announcements
SWOD (16 min) Week 3
Push Press 5×4
*Beat last week
WOD
AMRAP …
Announcements
SWOD (15m): Accessory work:
3 rounds
A) Sledpull adduction x15 steps/side: https://www.youtube.com/watch?v=AeAXFq996G8
B) …
Announcements
SWOD Week 5 (16 min)
Thrusters from the rack
6 sets of 2
WOD
For Time
21 Dumbbell Thrusters (30/20)
Run 800 meters
18 …
Announcements
SWOD: Oly Work (16 min)
High Hang Power Clean+Hang Power Clean X 3 sets
Hang Power Clean+Power Clean x 3 sets
WOD
Complete …
Announcements
TEAM WOD
AMRAP 18min
“Chute style”, Teams of 3
30 American KB Swings (53/35)
15 Burpee Box Jumps (24/20)
200m Run
30 Situps
15 …
Congrats to the Q2 2018 Athlete of the Quarter……
…… Courtney Curreri!!
Please watch this very powerful video featuring Courtney.
…