Month: September 2016
WOD Low Bar Back Squat – 15 minutes to build to a heavy 5 at 41X1 tempo. EMOM x 12: 1 Snatch Pull (not high pull) + 1 Power Snatch as heavy as possible. You are allowed to go up and down in weight as you need to. Core with extra time. Post scores to …
Buds and Suds Night! Guys only! Friday, September 30th! Invite your friends! WOD and Wine Night! Ladies Only! Friday, October 14th! Invite your friends! WOD Surprise WOD! Only thing we can tell you is that it will be a Chipper and that it will be fun!
TEST Max Strict Pull-Ups (palms must face away from you) WOD 27-21-15-9 Wallballs 20/14 Power Clean and Push Jerk 95/65 EXTRA Core Post scores to TrainHeroic.
STRENGTH 12 Minutes to a heavy Hang Power Snatch x 2 WOD 4 Rounds: 400m 10 Power Snatches 115/75 10 Toes to Bar Rest 60s Post scores to TrainHeroic.
TEST DAY Low Bar Back Squat – 1RM Strict Press – 1RM Core with time left. Post scores to TrainHeroic.