WOD 8/1/16
Tempo Back Squats (3 sec eccentric/ fast on concentric) 4×5 @ 75% 30 – 20 – 10 Toes to Bar Thrusters 45/33
WOD 7/31/16
10am Olympic lift class 11am Endurance 12 minute AMRAP Cash In: 1 mile run w/remaining time… 25 DU 10 Wall Balls, 20/14 —-3 min rest——-... Read More
WOD 7/30/16
21 day Bicep Challenge King Bill Brown Partner handstand walks 30 sec each for 10 min. With a partner: 4 Rounds Partner 1: 1 min... Read More
WOD 7/29/16
10 minutes to work up to a heavy power snatch Then… WWPF 42 Front Squats, 135/93 30 Synchronized Toes 2 Bar 30 Front Squats, 165/123... Read More
WOD 7/28/16
Deadlift 2-2-2 Then 4 Rounds 400 Meter Run 15 Kettle Bell Swings (2Pood/1.5pood) 21 Ring Pushups Post Loads and Times to ZEN... Read More
WOD 7/27/16
Push Press: 3 x 5 Weighted Pause Chin-ups (3 sec pause): 3 x 5 Then… For Time: 1000m Row 50 Alt Pistols 30 Target... Read More
WOD 7/26/16
10 Minutes to work up to heavy Power Clean and Jerk Then…. 15 Ring Muscle Ups 20 Clean and Jerks 165/103 25 Bar Muscle ups... Read More
WOD 7/25/16
Week1: 3×5 @ 75% Tempo Back Squats (3 sec eccentric/ fast on concentric) Then… 30 – 20 – 10 Plate Box step ups 45/25 Plate... Read More
Endurance WOD 7/24/16
No Olympic Lifting class this week. Coach Ryan will be back from coaching youth camp at the Olympic Training Center for next week’s class! 9... Read More
WOD 7/23/16
The whole workout will be outside. Bring a water bottle. The Hills Have Eyes 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20... Read More