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

10.18.2014

TODAY’S SCHEDULE 9:00 am: Regular Group Class 10:00 am: Barbell Club/Open Gym TODAY’S WOD In Teams of 2, complete the following for time: 200 double-unders 120 kb swings (53/35) 80 partner sit ups w/ med ball (20/14) 40 wall muscle ups 20 burpees -Only one person may be working at a time except for the […]

10.17.2014

TODAY’S WOD LIFT Hatch Squat Program—Week 12, Day 2 Back Squat: 1×5 @ 60% 1×5 @ 70% 2×5 @ 75% Front Squat: 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% METCON For Time: 10 HSPU 25 Wall Balls (20/14) 50ft Backward Walking Lunge 100 Double Unders 50ft Backward Walking Lunge 25 Wall Balls 10 […]

10/16/2014

TODAY’S WOD Lift: Bench Press Spend 15 min working toward a heavy single Metcon: 20 Tire Flips (partner or solo) 200m Snatch-Grip Deadlift Carry (155/125) 200m Barbell Back Rack Carry (155/125) 200m OH Barbell Carry (135/95) 200m Zercher carry w/sandbag *Can be done in any order Four Reasons you’re not Getting Deep Enough in your […]