Anjali. (Photo by Lisa Doane) WU: 500m Run 7 Sun Salutations SK: Rope Climb Instruction and practice. (10 min max) USA Wrestling Pyramid WOD: (10 rep. Empty BB.) -Curl -Push Press -Pendlay Row -Panda Pull -Front Squat -P. Clean -French Press -Underhand Row -Lunge -Pumble *40 min CAP. Scale reps when needed with coach permission.Read More
JT (Photo by Lisa Doane) WU: 3 rds- 10 cal row 25 Dubs 10 KBS 10 Hip Bridges SS: 12 mins to achieve heavy Power Clean + Front Squat “WOD FOR HOPE” 3 Rounds For Reps: Burpees Power Snatch (75/55) Box Jump (24/20) Thruster Chest-to-Bar PU (FGB format. 1 Minute per movement. 1 minute rest...Read More
Christina (Photo by Lisa Doane) WU: 3 RNFT- 100m Run 10 Lunges (each) 10 HLPU 10 Sit-ups St/Sk: Find a Maximum Shoulder-to-Overhead with a dumbbell. (score each arm) STRENGTH: Work up to 85% of Deadlift 1 RM for 3 x 2. MOB: 1 min each: Couch stretch, pigeon str.Read More
Karen, Carlos, and Allison. (Photo by Lisa Doane) SKILL: Find a max Barbell Turkish Get-up with each arm. (two scores) METCON: 2 rds: 4 min AMRAP: 9 Hang-power clean (135/95) 6 Push jerk 3 B-MU (scale- C2B 2:1) *rest 2 Min between each round ACC: 3 sets of 10 Evil Wheels (135/95)Read More
Klokov stuff. WU: Coach’s Choice dynamic running stuff & Hip Mobi. SKILL: 300 Double unders for time. For Time: 400m with a Barbell (45/35) 50 Burpees 25 Back Squats *from the ground, no rack* (BSq load- about 60% CJ 1RM) COOL: split sit & reach, pretzel, couchRead More
Nuff said. WU: USA Wrestling Partner Pyramid (5 rep) Air Squat Push-up Jumping Jack Sit-up Lunge STR: 3 sets for quality, not time: 10 GHD Sit-ups (weighted if needed) 10 Glute Ham Raise (PVC scale) 10 Bent-over Row (weighted barbell) For Time: 2,000 m Row Cooldown: Lax Ball Glute SMASHRead More
