SS1: Back Squat 4×5- Work to a Heavy but NOT Maximal set of 5 SS2: Accumulate 200 Double unders or Double under practice WOD:For Time: 20 Minute Time Cap 100 Wallballs 100 Sit ups 100 Lunges 100 Double Unders * There will be NO SCALING FOR DOUBLE UNDERS. If an athlete cannot complete double unders...Read More
With increased activity comes increased risk of injury. A lot of things contribute to injuries. Not using proper form, using too heavy of a weight, starting out too fast or working out too often. Here are my top 4 things you can do to prevent injury. Rest Days When was the last time...Read More
SS: 12 Minutes to Establish a 3RM Hang Squat Clean (top of knee, no drops)+ 2 Split Jerks WOD:”3RFT” 400 Meter Run 21 Back Squats 95/65 12 Push Press 95/65 *NO RACKS Core:200 Russian twists w/plate 45/25 *Each touch is one, plate should TOUCH ground on either sides of hipsRead More
SS:12 Minutes to Establish a 3RM Hang Squat Snatch (top of knee, no drops) WOD: “3RFT” 400 Meter Run 21 SDHP 75/45 12 Lateral BB Burpees Core: 8 Round Tabata Hollow Rocks *Not Holds but actual RocksRead More
SS: 8 Minute AMRAP Partner Plate Push ups. 45/25 Explanation: Pick a partner who you will share a plate with. Partner one will complete 10 Push ups with the plate on their back, partner two is responsible for putting on and removing plate from partners back. Then you switch. You cannot switch partners until 10...Read More
SS:5×1 Deadlift+1 RDL+1 Deadlift +1 RDL -HEAVY *This is five sets of four reps, The first rep should be a deadlift from the ground, then a romanian deadlift, the n a deadlift from the ground, finishing with a RDL at the end. WOD:Helen “3RFT” 400 Meter Run 21 KBS 55/35 12 Pull ups Core: 3xME...Read More
SS1: 1 Max effort unbroken set of pull ups for PR WOD:”Almost Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift 225/155 ADV: 275/205 Strict Press 115/75 ADV: 135/95 Power Clean 135/95 ADV: 185/120 *If you have a large class you can set up several bars at common weights at each station so people can share bars as they rotate through....Read More
SS1:15 Minutes to establish a 1RM Squat Clean, Split Jerk SS2:1 Max Effort Unbroken set of Ring Dips for PR WOD: “Nancy” 5RFT 400 Meter Run 15 OHS 95/65 *Please note on board if you got a PR on the WOD, SS, or both. If you have not restested your back squat yet please do...Read More
SS1: 15 Minutes to establish a 1RM Squat Snatch SS2: 1 Max effort unbroken set of HSPU for PR WOD:”Diane” 21-15-9 Deadlift 225/155 HSPU *Please note on board if you got a PR on the WOD, SS, or both. If you have not restested your back squat yet please do that instead of programmed SSRead More
