Category: Blog

WOD – 11/10/2014

Warm-Up 2 Rounds: 7 Barbell Deadlifts 7 Strict Press 7 Back Squats 14 Band Pull-Aparts   *Hip and Shoulder Mobility is Coaches Choice.*   WOD Back Squat/Strict Press – 75% x 5, 85% x 3, 95% x 1+ Pull-Up Progression – during or after lifts.   Extra Accumulate 4 minutes in a Hollow Hold or …
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WOD – 11/9/2014

Warm-Up 3 Rounds: 7 Burpees 14 Barbell Good Mornings 7 Ring Rows   Hip and Front Rack Mobility by Coach.   WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Clean 135/95lbs 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Push-Ups   Post scores to comments.

WOD – 11/8/2014

TEAM CHIPPER Row Walking Lunge Kettlebell Swing Push Press 75/55 Kettlebell Swing Walking Lunge Row Reps will be announced before the WOD.* Post scores to comments.

WOD – 11/7/2014

WOD EMOM:  Capped at 20 Minutes Odd:  10 Wallballs Even:  15 Hang Power Snatches @ 95/65lbs *Scale the weight to be UNBROKEN for the first 3-4 rounds* Post scores to comments.

WOD – 11/6/2014

STRENGTH/SKILL 20 Minutes to: Go as heavy as possible on a 3 Position Power Clean and Jerk (any kind) Pull-Up Progression – Day 2 for everyone. WOD 100 Burpees with a 7 minute cap.   Post scores to comments.

WOD – 11/4/2014

SKILL Skin the Cats WOD 21-15-9 Overhead Squats 95/65 Double-Unders x 2 (42-30-18)   *Speed Steps and Single Unders are allowed.* Post scores to comments. Details at GymnasticsWOD Details at GymnasticsWOD


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