Strength: 15min to work up to a heavy (not a max) Over Head Squat Use the rep sequence 3-3-3-1-1-1…..and so on keep till you hit a heavy OHS Conditioning (WOD): 4 Rounds 6 Muscle-ups, Bar or Rings (18 Pull-ups) 12 Box Jumps, 30″/24″ 24 OHS, 65#/45#Read More
Warm-up: Squat Snatch Conditioning: 4 Rounds 7 Hang Squat Snatch, 95#/65# 7 Hand Stand Push-ups 35 Double Unders or Tuck Jumps 12min time limit Notes: Modification will be a hang power snatch to OHS. Listen to your coach when it comes to choosing a weight and modification for the workout. If you can...Read More
WOD: AMRAP 10min 5 Power Clean and Push-Jerk, see chart 150m Run If you are new to the movement or working on technique (hitting the pocket, driving the hips from the dip), you will do a hang power clean with a push press or shoulder press. Strength: Dead Lift 2-2-2-2-2-2-2-2-2-2 @70%-90% Use the first 3...Read More
PARK WOD: Meet at Kendrick Lake Park at 9am. Gather at the picnic tables by the playground and make sure you are on time. Click here for directions. Yes, there will still be Yoga at 10:15am.Read More
Reminder: No 4pm class at Lakewood. Yes, there will be a 5pm with coach Megan and yes, there will be a 8am and 9am. Also, park WOD on Saturday 9am for both gyms. Yoga at 10:15am WOD: AMRAP 25min 25 Box Jumps, 30″/24″ 25 Knees 2 Elbows (mod= 35 Leg Raise) 25 Squats 250m Row...Read More
Warm-up/Skill: Squat Snatch/Clean WOD: “Elizabeth” 21-15-9 Clean, 135#/95# (this can be a power clean or squat clean) Ring Dip MOD for Ring Dip= One or more bands (x 1.5) 32-23-14 Bench Dips (x 2) 42-30-18 *Side Note, reps for the Clean stay the same for rx’d and mod Strength: Squat Snatch 2 reps on the...Read More
WOD: 2 Rounds “Tabata” interval of: Pull-up Hand Release Push-up Sit-up Tabata = 8 sets of 20sec of work 10sec of rest. You will do all 8 sets on one movement before moving to the next. Score will be total reps completed. Skill: Hand Stand Push-up Choose one of the following: ()=if we have time/energy...Read More
WOD: AMRAP 12min 10 Dead Lifts, 185#(125#) 10 Ball Slams, 50#(40#) 10 Lunges w/Slam Ball, (5 Each Leg), 50#(40#) Strength: Hang Power Clean 3 Reps on the minute for 12min working at 75% or add 5# to last time done, 6.26.12Read More
WOD: 5 Rounds 10 KB Thrusters, 24kg/16kg (5 each arm) 5 Inverted Burpees 30 Double Unders or Tuck Jumps Strength: Front Squat 10-10-10-10+ Do 2 sets of 3 reps for warm-up. Then remainder at 40%-60% with 10+ on last set.Read More
TEAM WOD: Teams of 2-3 complete the following: 1000m Run w/med ball, 20#(14#) 1000ft Bear Crawl 1000ft Broad Jump 1000ft Slam Ball Toss, 50#(40#) 1000m Run w/med ball, 20#(14#)Read More
