01.10.17

WOD #1: AMRAP 4 D-Ball Over the Shoulder (100/70) *plan on running heats to accommodate equipment. REST AS NEEDED WOD #2: AMRAP 12 :20 Bent Arm Hold, Width of Building Single Arm Kb Walking Lunge (53/35) 25 Goblet Squats (53/35) Width of Building Single Arm Kb Walking...

01.09.17

WEATHER ANNOUNCEMENT: Morning classes (5 and 6am) are cancelled. OLY SKILLS: Hang Power Snatch 5×3, Up to 65% Snatch Heaving Snatch Balance 5×3, up to 50% OHS Hang Snatch 8×1, HFTD CONDITIONING WOD: “Isabel” 30 Power Snatches...

01.06.17

CONDITIONING WOD: Partner WOD WOD 1: :20 sec. WORK/ :10 sec. REST x 8 rds for each exercise. Alternate Partner Each Round. Score is Total reps of all 3 movements. Push Ups Pistols Sit Ups Immediately into… WOD 2: 20 Minutes to establish… Sum of 1 RM...

01.05.17

SKILL: Double Unders CONDITIONING WOD: 4 Rounds for time. 50 DU (x4 Singles or 1 min DU work) 5 Handstand Push-Ups 10 Box Jump (20/24) 15 Kettlebell Swings...

01.03.17

CONDITIONING WOD: 65/75 Cal Row Directly into… 5 rounds of: 100 Single Unders (yep!) (RX+, Alt Single leg) 14 Plate Overhead Lunge Steps (25/35) immediately into… 65/75 Cal Row For...