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WOD 9/30/2016

Strength: 1) Front Squat@31×0: 3.3 x3@ 85% rest :20/2:00 2a) KB Lateral Lunge@2111: 5 per side x3, ahap, (KB in Front rack), rest :30 2b) Box Jump: 1.1.1 x3, rest :05/:30 WOD: EMOM 12 1 Legless Rope Climb from seated position 3 Strict deficit Handstand Pushup...

Weightlifting Shoes – Do you need them?

As a coach, I often get asked this question, particularly from the newer members. Inevitably my answer is “Do you plan on doing any weightlifting on a regular basis?” And by weightlifting, I mean snatching, cleaning, and jerking. Why would you need them? For starters,...

WOD 9/29/2016

Conditioning/Gymnastics: 1) Ring Ballups: :25 x2, rest 1:35 2) Calorie Airbike: :30 x4, rest 4:30 3) Ring Ballup to Invert: :12 to :13 (:25 total) x3, rest 1:35 4) Calorie Airbike: :30 x3 rest 4:30 5) Ring Ballup to Back Lever Tuck: :12 to :13 (:25 total) x3, rest...

WOD 9/28/2016

Strength: 1) Power Snatch + Snatch Balance: every :90 for 9 min: 1+1@65% 2a) Single leg KB Romanian Deadlift@20×1: 8 per leg x3, ahap, rest :30 2b) Russian KB Swings: 16 x3, rest :30 WOD: AMRAP 20 10 Toes 2 Bar 40m Forward Sled Drag 180/125 40m Farmer Carry...

WOD 9/27/2016

Strength: 1) Scapular Elevation/Depression@3010: 12-15 x3, rest :30 2) Weighted Chest 2 Bar Pullups@3012: 6-8 x3, ahap, rest :60 3a) Legless Rope Climb: 3 x3, rest :30 3b) Pendlay Row@30×2: 8-12 x3, rest :30 WOD: Every 6 min for 18min: 1 mile Airbike for time...