04/23/2014

TODAY’S WOD Spend 15 minutes practicing three gymnastics skills of your choice. Options include but are not limited to; Pistols, Hand Stand Push ups, Pull-ups, Muscle Ups, L-Sits, T2B, Rope climbs, Ring Dips METCON “10 Minute Capacity Test” For Max Reps/Calories 4 minutes of Rowing (cal) Rest 60 sec 3 minutes of Pull ups Rest […]

04/22/2014

TODAY’S WOD LIFT Clean & Jerk (power or split): Take 15 min and build to a heavy 1RM, then 3×3 Front Squat @ 50% of C&J w/3 second pause at the bottom of each rep The Clean: Overview METCON 3 Rounds For Time: 20 T2B 30 KB Swings (70/53) 40 Double Unders

04/21/2014

TODAY’S WOD LIFT Snatch: Spend 15 minutes working up to a heavy 1 rm Then: 3 x 3 @ 50% of that weight with a 3 second pause at the bottom Fixing the First Pull: 3 Tips for a Better Snatch METCON For Time… 15 Snatch* (135/95) 30 push-ups 400m run 10 Snatch 20 push-ups […]

04/19/2014

TODAY’S SCHEDULE 8:00 am: On-Ramp 9:00 am: Regular Group Class 10:00 am: Open Gym/Free Intro Workout TODAY’S PARTNER WOD 10 Partner Wheelbarrows-length of gym (5 each) 10 Partner Carries-length of gym (5 each) 100 Box Jumps (24/20) 400 Meter Run 100 Wall Balls 10 Partner Carries 10 Partner Wheelbarrows *Scale wheelbarrows with heavy farmer’s carries. […]

04/18/2014

TODAY’S WOD LIFT Floor Press: Work toward a 3RM Once found, 3 x 3 @ 60-65% of your 3RM weight METCON “The Chief” Max rounds in 3 minutes: 3 power clean (135/95) 6 push ups 9 squats rest 1 minute Repeat 4 more times for 5 total cycles.