Saturday, February 28

Saturday, February 28

Sign up on the whiteboard for your heat time. You are responsible for your own warmup. We recommend working up a slight sweat with some rowing, running, etc. Then do some moderate and heavy C&J work heavy C&J work along with snatches, shoulder mobility, hamstring flexibility and kipping mobility.

We will run heats every 20 minutes.

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Click here for WOD modifications and details

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Friday, February 27

Friday, February 27

WarmUp:
2 rounds:
10 box jumps
10 MB cleans
5 strict pull ups
10 barbell squat cleans 45/33
5 ring dips

Strength: Thruster – week #1 – find a max

WOD: 8 min amrap
8 front squats 115/75
12 box step ups 24/20

Rest 3 mins then

5 min amrap:
5 T2B
10 power cleans 115/75

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Thursday, February 26

Thursday, February 26
 
WarmUp:
Row 300m sprint
10 broad jumps
2 rounds:
20 sotts press (10 R/ 10L)
15 hollow rocks
 
7 min Skill work: rope climbs
 
Strength: Front Squat – week 1 – Find a new max
 
WOD: 10 min amrap:
1 Deadlift 225/155
1 Ring Dip
2 DLs
2 dips
3,3
4,4…etc
 
** Cash Out:  3 min amrap: DUs
 
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Wednesday, Feb 25th Strength Class (DL-1)

Wednesday, Feb 25th Strength Class (DL-1)
Dynamic Effort Lower Body

Accessories:
2 rounds of:
20 KB Romanian Deadlifts
15 GHD Situps (20/14)
10 PVC OH Wall Squats
6 mins of hip/ankle mobility

Strength:
Back Squat
Set 1: 5@65% of 1RM
6×4 @ 75%
Try to complete each rep in < 1 second

Deficit Deadlift (~3”)
Set 1: 5@65% of 1RM
6×4 @ 75%
Try to complete each rep in < 1 second

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Wednesday, February 25

WarmUp:
50 DUs or 150 SUs
2 rounds:
10 snatch balance 45/33
10  dual KB swings
10 wall balls
5 clapping push ups
1 rope climb
 
Strength:  Deadlift – week #1 – find new max
 
WOD:
30 power snatch (95/65)
20 pull-ups
10 bar-facing burpees
20 push-ups
30 floor sweepers
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