Month: March 2019

WOD 4/2/19

Strength: Barbell Complex: 1 Hang Power Snatch, 3 Overhead Squat Start complex by using empty bar Add weight with each attempt Attempt complex at least 5x   WOD: AMRAP 20 2 Hang Power Snatch 6 Overhead Squat 10 Lateral Bar Hopping Burpees

WOD 4/1/19

Strength: Back Squat FIND NEW ONE REP MAX IN 15 MIN. Rep Scheme: 10-7-5-3-1-1-1 WOD: Partner WOD: Ascending Ladder in 20 Min: 2 Wall Balls – Partner 1 2 Synchronized Burpees 2 Wall Balls – Partner 2 2 Synchronized Burpees 4 Wall Balls – Partner 1 4 Synchronized Burpees 4 Wall Balls – Partner 2 …
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WOD 3/31/19

Strength: Strict Shoulder Press Build to a heavy 3 reps Rep Scheme: 10-7-5-3-3-3 WOD: Benchmark “Annie” Rep Scheme: 50-40-30-20-10 Double Unders Sit Ups

WOD 3/30/19

Strength: Deadlift: Build to a heavy 3 reps deadlift in 15 minutes. Rep Scheme: 10-7-5-3-3-3 always start with 10 reps empty bar to warm up, then add weight as you see fit WOD “Hang In There Partner” EMOM (every minute on the minute) for 20 Min: 5 Deadlifts (155/115) 5 Burpees Over Bar Partner 1: …
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WOD 3/29/19

Strength: Handstand Push-Up Practice choose the scaling (or RX) option that you feel is appropriate and work on it for 15 minutes. (all options will be shown in class) dumbbell press pike push up (no box) pike push up (with box) handstand pushup with ab mats under crown of head handstand pushup without ab mats …
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