08.27.2014

TODAY’S WOD STRENGTH Ring or Bar Dips: 10 x max reps -rest one minute between sets METCON 8 RFT: 3 HSPU 6 Box Jumps (24/20) 12 Pull Ups 24 Double Unders 7 Reasons Your Injury Is Not Getting Any Better

08/26/2014

TODAY’S WOD Lift: Hatch Squat Program—Week 5, Day 1 Back Squat 1×8 @ 65% 1×8 @ 75% 1×4 @ 85% 1×4 @ 90% Front Squat 1×5 @ 70% 1×4 @ 80% 1×3 @ 85% 1×3 @ 90% Metcon: 10 min AMRAP ladder 2, 2, 4, 4, 6, 6, 8, 8… KB Snatches (53/35) (ea arm) […]

08.25.2014

TODAY’S WOD LIFT EMOTM: 1 Power Clean + 2 Jerk -increase weight every 2 minutes METCON For time: 10-8-6-4-2* deadlift (125/85) hang power clean shoulder to overhead 2-4-6-8-10 burpees *complex= 1 deadlift, 1 hpc, 1 shoulder 2 oh x 10, then x 8, etc Nitrates and Nitrites: Should We Stop Eating Bacon?

08.23.2014

TODAY’S SCHEDULE 08:00 am- On Ramp 09:00 am- Regular Group Cass 10:00 am- Barbell/Open Gym TODAY’S WOD In team’s of 2, complete the following for time: 125 double-unders 100 wall balls (20/14) 75 kettlebell snatch (53/35) 50 toes 2 bar 25 burpees over planking partner *Only one person working at time except on the burpee/plank. […]