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...

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...

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...

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...

Friday, February 9, 2018

Power: Hang Snatch EMOTM For 16:00 Odd: 3 Hang Snatches from the Power Position (Hips) Even: 5-10 Strict Pull Ups (Or 3 :04 Negatives) WOD: 10-1 (10,9,8,7,6,5,4,3,2,1 of each movement) For Time (Get as far as you can in 8:00 – Sprint!) Hang Power Cleans (115/75)...