10/23/2014

TODAY’S WOD LIFT Front Squat: Spend 20 minutes finding a 1RM METCON AMRAP in 8 minutes: 4 Hang Power Clean (145/105) 4 Shoulder to Overhead (145/105) 8 Box Jump Overs (24/20) Deconstructing the Front Squat Whole Life Challenge #6, courtesy of Coach Kalie: This weeks lifestyle change will be a challenge for me. I’m already […]

10.22.2014

TODAY’S WOD SKILL After attempting the October challenge… Spend 15 minutes working on handstand holds or handstand walks or handstand push-ups or handstand back flips… METCON 600 m row 5 chest 2 bar pull ups 400 m row 10 c2b pull ups 200 m row 15 c2b pull ups 400 m row 10 c2b pull […]

10/21/2014

TODAY’S WOD LIFT 5 x 1* (60-70%) 3 Position Power Snatch (floor-below knee-mid thigh) *1= 1 rep from the floor, 1 below the knee, 1 at mid thigh METCON 3 RFT: 15 Kb Snatch (each arm- 53/35) 15 Ground Release Push Ups 50 Double-Unders How to do the Perfect Kettlebell Snatch

10.20.2014

TODAY’S WOD LIFT Back Squat: Spend 20 minutes working up to a 1 rep max *Let’s see where we are after the Hatch Program METCON AMRAP in 10 minutes: 3 squat cleans (165/95) 6 bar facing burpees 12 toes 2 bar Don’t Be a Knucklehead