170307

Posted

Warm Up:
500m Row
2 Rounds
10 Inch Worms w/Hindu Push-up
15 OVHW Lunge Steps (25/15)
5 T2B

Strength:
Push Jerk 6×6 Start @ 50% work up
Pendlay Row 6 x 12 Make these quality reps before you go heavy, SQUEEZE!

WOD:  21-15-9
Cal Row
Wallballs (30/20)
C2B Pull-ups

Accessory: 
Hollow Rocks 4 x 10

170306

Posted

Warm Up:  2 Rounds
300m Run
5 Strict T2B
10 Hindu Push-ups
10 Squats

Strength:  Superset every 3 minutes
Power Clean : 2-2-2-2-2
Handstand Push Up 5 x max effort
*Scale box HSPU*

WOD:  AMRAP17
6 Dumbbell G2O (50/35)
12 Pistols
24 Double unders

170304

Posted

EMOM12
5 Touch and Go Power Cleans + 5 Push Jerks
50-60% 1RM Clean & Jerk

AMRAP12
3/3, 6/6, 9/9 etc
Power Clean (135/95)
Push Jerk (135/95)
15 Box Jumps after each rd

Open 17.2

Posted

AMRAP12
Two rounds of:
50 foot Dumbbell Front Rack Walking Lunges
16 Toes-to-Bar
8 Dumbbell Power Cleans
Two rounds of:
50 foot Dumbbell Front Rack Walking Lunges
16 Bar Muscle Ups
8 Dumbbell Power Cleans

Men 50lb Dumbbells, Women 35lb Dumbbells.

170302

Posted

Viewing Party for 17.2

Warm Up:
1000m Row
Band Mobility
Lacrosse Ball Mobility
Foam Roll

Skill Work:  Take some time to work on these, do not destroy your hands or exhaust yourself.
T2B
C2B
HSPU
Pistols
Bar Muscle-up

Active Recovery:
Light run to Robeson Street and back

170301

Posted

Warm-Up:  3 Rounds
15 Squats
5 Strict Chin-Ups w/5 second Negative
15 Pushups
30s Samson Stretch Each Side

Strength:
Every :90 seconds
Snatch + OVHS
5 x 1+2 Ascending

 EMOM10
ODDS: 7 Thrusters (95/65)
EVENS: 20 Double Unders

WOD:  AMRAP7
14 Wallballs (20/14)
7 Burpee Pull-ups