Friday, February 23, 2018

Power: Pause Snatches EMOM for 16:00 Odd: 1 Snatch w/ :02 pause at knee and :02 pause in receiving position Even: :10-:20 Static Hold with Chin over the Bar OR @ top of Ring Row WOD: 6 Sets: 300 Meter Row on a 3:00 Center Our power accessory work today is going to...

Thursday, February 22, 2018

Strength: Tempo Bench Press 5 Sets of 5 Reps @ 70-80%. :03 descent   + :01 pause at bottom. (Warm Up=3 Sets of 5 Building to 70%) WOD: AMRAP 10 10 Pistols (5 Each Leg) 1 Lap (1 length each arm) Single Arm Dumbbell Waiters Walk (55/35) 10 Burpee Box Jump Overs 24/20...

Wednesday, February 21, 2018

Skill: Kipping Toes to Bar WOD: Double Under Flight Simulator 5-50-5 (5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5) *3 Burpees After Each Set. Today’s kipping skill will focus on toes to bar. The kip for toes to bar shares some similarity with the kip...

Tuesday, February 20, 2018

Power: Snatch 10 Rounds of 1:30 per round. 3-3-3-2-2-2-1-1-1-1 *Go heavier than last week WOD: 15-12-9-6 Overhead Squat (115/75) Toes to Bar If the power segment of today’s WOD appears similar to something we have done before, that’s because it is...

Monday, February 19, 2018

Strength: Bench Press 5 Sets of 3 Reps. (Warm Up 3 Sets of 5 Reps) *Build to a 3RM WOD: “Bear Complex” 5 Rounds of 7 UNBROKEN Sets Power Clean + Front Squat + Push Press + Back Squat + Push Press. Score = Add the weight you used for each of the successful rounds. For...