WOD 7/6/15
WK 6 15 min to Establish 8rm Front Squat (increase wt) Then. 2×8 @ 90% 4 rounds (15 min cap): 15 tuck jumps Max Effort... Read More
WOD 7/5/15
10am: Oly Lifting 11am: Endurance 3 Rounds 800m run 800m row 3 min break after each round
WOD 7/4/15 – Normal Saturday Schedule
“White” – 35 min cap 5 Rounds: 3 Rope Climbs, 15′ 10 Toes 2 Bar 21 OH Walking Lunges, 45lbs/25lb 4oom Run U.S. Army First... Read More
WOD 7/3/15
15 min to establish a heavy Hang Power Snatch Then… “WWPF” AMRAP 16 Minutes 100m Run 30 synchronized OHS, 95/63 1oom Run 15 Ring Muscle-ups,... Read More
WOD 7/2/15
Back Squat 5-5-5 Then: 12 Min Amrap of 10 Push Press 95/63 10 Kettle Bell Swing 53/35 10 toes to rings Post Loads and Times... Read More
WOD 7/1/15
Snatch Pulls: 4 x 2 (3 sec pause at knee) Then… For Time: 400m Run 21 Deadlifts, 225/153 30 Double Unders 15 Deadlifts 60 DU... Read More
WOD 6/30/15
15 Minutes to a heavy Hang Power Clean Then…… 12 Bar Muscle Ups 12 Power Clean and Jerk 135/93 9 Bar Muscle Ups 9 Power... Read More
WOD 6/29/15
Congrats to Coach Jenny for her weightlifting meet win! 15 min to establish 8rm Front Squat Then… 2×8 @90% Fight Gone Bad style. 4 rounds... Read More
WOD 6/29/15
Congrats to Coach Jenny for her weightlifting meet win! 15 min to establish 8rm Front Squat Then… 2×8 @90% Fight Gone Bad style 30 secs... Read More
WOD 6/28/15
Reminder: No olympic lift class today. Coach Ryan is in Minnesota coaching Youth Nationals 10-11 am- Open Gym 11 am- Endurance 5 Rounds 400m Run... Read More