SS: 20 Minutes to Establish a 1RM Squat Clean WOD: “Elizabeth” 21-15-9 Power Clean 135/95 Ring Dips Core: 4 Round Tabata of Hollow Rocks, Then Russian Twists w/Plate. Endurance: Warm up: W/Class SS: 15 Minutes to Establish a 1RM Squat Clean WOD: “For Time” 3 Rounds 12 Power Cleans 135/95 400 Meter Run Then (No...Read More
The time has come! We have just completed a strength cycle of hang snatches and cleans and now we shall test to get some new PR’s! Test days will be Monday and Tuesday for the Snatch and Clean respectively. If you don’t make it in those days try to make up those lifts when you...Read More
WOD#1: “21-15-9” OHS 95/65 Toes 2 Bar *This WOD should be done… pardon my French… balls to the wall! WOD #2: “Annie” 50-40-30-20-10 Double Unders Ab-mat sit ups * This WOD should be paced. Take it easy, focus is jump rope technique and getting in some core work. IF TIME REMAINS… SS: Shooters choice pressing...Read More
The concept of “Change” has enveloped my reality probably for most of my adult life. As a young Ohio wrestler I was thought to force change in order to gain the advantage over my opponent. It’s interesting to think how that may have effected my life. As an adult one learns fast to cope...Read More
WOD #1: 5×1 150 meter sprint. *Sprint from sidewalk to fire hydrant. Rest is a slow walk back to sidewalk. WOD #2: “Grace” 30 Clean and Jerks for time 135/95 SS: Use remaining time to establish a Max height box jump.Read More
Here is an example of an exercise that we will NEVER do. Looks pretty cool though. SS: 5×1 3-Position Squat Clean @75% of best set of 3 from previous weeks. WOD: “10 Minute AMRAP” 20 Wallballs 20/14 15 KBS 55/35 ADV: 70/55 5 Burpee over the Box Jumps 24/20 Conditioning: 2×400 Meter run *1st run...Read More
SS: 3×10 Back Squat- Light-medium intensity WOD: “2 RFT” 50 Air Squats 30 Hang Power Cleans 95/65 10 Strict Pull ups ADV: Bar Muscle ups Cash out: 400 Meter Farmers carry *Time is over at the end of farmers carry Core: 200 Mountain Climbers 50 Hollow RocksRead More
For those of you who care… this week is a deload week. We have been doing a strength cycle of 5×3’s of hang squat snatches and cleans starting high in the hang and progressively moving lower each week. This week we will be doing light 3 position snatches and cleans. The goal of this strength...Read More
SS: 5×1 OHS, 5×1 Front Squat, 5×1 Back Squat *Increase load each and every set. WOD: 2 Rounds: 400 Meter Sprint Rest 2 Minutes 1 ME UNBROKEN set of Wallballs *2 Scores for WOD, total time spent running, and total Wallballs. any pause of the Wallball action terminates the set. Dropping the ball, staying in...Read More
