Saturday, February 17, 2018

Team WOD Only one person working at a time, divide reps any way you want. 7:00 AMRAP Double Unders (1 Point Each) 2:00 Rest 7:00  AMRAP Airdyne for Cals (2 Points Each) 2:00 Rest 7:00 AMRAP Burpees (3 Points Each) 2:00 Rest 7:00 AMRAP Ground to Overhead 135/95 (4...

Friday, February 16, 2018

Power: 3 Position Snatch 10 Working Sets: Building in weight (1 Snatch From Hip, 1 from the Knee, One from the ground) WOD: 3 Rounds 3:00 On/ 3:00 Off 10 Deadlifts 225/135 20/15 Cal Row AMRAP Handstand Push Ups with remaining time For today’s power portion, we...

Thursday, February 15, 2018

Strength: Close Grip Bench Press EMOTM for 16:00 Odd: 5 Close Grip Bench Press Even: 3 Weighted Pull Ups OR 5 Hard (Adjust with angle) Ring Rows WOD: For Time (Cap=15:00) 150 Double Under (2:30 Cap) 50 Box Jump Overs 100 KB Swings 70/55 50 Burpees 150 Double Unders...

Wednesday, February 14, 2018

Skill: Kipping -Review Kip Swings from last week -Add in kip Swing+ Elevate from the bar -Progress to Kipping Pull Up (emphasize pushing away from the bar on the descent) -Teach HSPU Kip WOD: 4 Rounds (Time Cap=25:00) 20 Wall Balls 30 Box Step Ups 5 Wall Walks 40...

Tuesday, February 13, 2018

Power: Full Snatch 10 Rounds of 1:30 Per Round 3-3-3-2-2-2-1-1-1-1 WOD: 2 Rounds for Reps…SPRINT! 1:00 Max Cal Row 1:00 Burpees 2:00 Rest 1:00 Max Burpees 1:00 Max Cal Airdyne 2:00 Rest Our power focus for the month is the full snatch. Last week we worked on snatch...

Monday, February 12, 2018

Strength: Bench Press 5-5-5-5-5 (Warm Up 3 Sets of 3) Build to 5RM WOD: 12:00 AMRAP 1 Clean (225/135) 6 Strict KB Presses (3 Each Arm – 53/35) 6 Strict Pull Ups Since it is Monday and the bench press is our strength focus for the month, we are going to be...