Announcements:
Bicep Opener 3 x 2-5 reps each position…
Announcements:
Join us for the kickoff of the 2018 Open and Friday night lights! We start off on Feb 23 with Miramar! CLICK HERE for the invite!
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD (15 min):
Deload
3 …
Announcements:
Join us for the kickoff of the 2018 Open and Friday night lights! We start off on Feb 23 with Miramar! CLICK HERE for the invite!
BENCHMARK WOD
“Cindy”
AMRAP 20min
5 Pullups
10 Pushups
15 Air Squats
**Scaling …
Announcements:
Join us for the kickoff of the 2018 Open and Friday night lights! We start off on Feb 23 with Miramar! CLICK HERE for the invite!
| T Spine 3×3-5 reps in each position |
SWOD 16 min
Split Jerk: 5×3…
Announcements:
Join us for the kickoff of the 2018 Open and Friday night lights! We start off on Feb 23 with Miramar! CLICK HERE for the invite!
SWOD (16 min cap):
Make up Tues or Weds SWOD or Skills practice: …
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD Week (20m)
Hang Clean 1RM
WOD (12m)
15-12-9-6-3
Power Snatches (75/55)
T2B
Bicep Opener 3 x 2-5 reps each position
https://www.youtube.com/watch?v=MTmUnExmBXc&t=21s
SWOD (16 min):
Bench Press Clusters 4 sets x 2.2.1
*rest 30 seconds between clusters, rest as needed between sets (a set contains 6 reps)
WOD (12m)
Alternating Tabata*
Box …
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD (18 min):
Front Squat: 5 RM
Open Prep WOD
AMRAP 12MIN
8 Static Overhead Forward Lunges (75/55)
8 Burpees over Barbell
8 CTB Pullups
WOD
8 rounds for time
5 Power Snatch (135/95)
7 OHS
100m Farmer’s Carry (40/30 or 53/35 each hand)
Shoulder Opener 3×3-5 reps in each position
SWOD 18 min
A. 10 min to review/fine tune Split Jerk footwork
B. Jerk Dip Squat for technique not load, 4×4 https://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/
C. Split jerk 4×3
WOD
10 Ring dips
12 Pullups
100m …