Category WOD

Monday 8.10

MONDAYStrength: Squat Clean and JerkEMOM 11m: 1 Rep WOD: 10m AMRAP5 Hang Clean and Jerk 115/755 Box Jumps 24/2010 Situps S: 75/55, step upsL1: 95/65Rx+: 145/100 Extra Work1. High Bar Back Squat1-1-1-1-1-1-1, all with 5s pause in bottom 2. Accumulate…

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Saturday 8.8

SATURDAYStrength 1: 12 Minutes for High Bar Back SquatSets of 5, as many as able Strength 2: EMOM 6m5-10 Push–ups10 Hollow Rocksthen EMOM 6m10 Band Bicep Curls10 Band Pull Aparts10 Band Straight Arm Raises WOD: 21-15-9Lateral Burpees Over BarPower Snatch…

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Friday 8.7: Get Personal

If you think you are just one thing or another away from making improvements you so desperately want you might want to think about an added session or two with your coaches. Sometimes a 30 minute skill session with Stacey,…

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Thursday 8.6

THURSDAYWOD: 4 RoundsRow 500m30 KB Sumo Deadlift High Pull 53/3530 Air SquatsRun 400m 30 Push-ups S: 20 Reps, 35/26 eye highL1: 25 Reps, 35/26 full OHRx+: 70/53, hand release push-ups Extra Work1. EMOM 14mE: 5 Overhead Squats, taken from floorO:…

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