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09.01.2015

TODAY’S WOD Lift: Push Press + Power Jerk + Split Jerk Every two minutes, for 16 minutes (8 sets): -Pause for 2-3 seconds in the split jerk receiving position -Build in weight with each set Metcon: 21-15-9 Power Cleans (135/95) Front Rack Lunges (135/95) Push Jerks (135/95) How We are Wired to Sleep and Why […]

08.31.2015

TODAY’S WOD LIFT High Hang Snatch + Snatch Every two minutes, for 16 minutes (8 sets) ‐same load for all sets, 75‐80% METCON 10 minute AMRAP: 40 Double Unders 200m Run 10 Box Jumps (24/20) Get Cozy Down There:  Improving the Snatch and Jerk Receiving Position

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08.29.2015

TODAY’S PARTNER WOD In 7 minutes: Establish a Thruster 3 rm (from the rack) 2 minute rest Then, AMRAP 7 minutes: A. 5 hspu 15 ttb B. 5 hang power clean (155/105) 40 double-unders *one partner starts on A and the other on B. Once the 7 minutes is up, the partners switch and continue […]

08.28.2015

TODAY’S WOD LIFT Hang Snatch + Snatch + @ OH Squats Every 90 seconds for 15 minutes (10 sets) -Add weight every other set METCON 12 minute AMRAP: 5 Box Jumps (24/20) 10 Deadlift (225/155) 15 Pull-ups 20 Wall Balls (30/20) 25 DU’s

08.27.2015

TODAY’S WOD SKILL: Spend 20 min working on static holds and progressions… Suggestions but not limited to: Floor—hollow body holds, wall sits, L-sits, handstands Rings—support hold, L-sit, front or back planche Parallettes—L-sits, Inverted shoulder stand METCON: 4 x 50m Sled Pull Forward (1.5BW/BW) 4 x 50m Prowler Push (High push one direction, Low push coming […]