20160113

Wednesday’s WOD: 5 rounds of: 1 minute of deadlifts @ 30% of 1RM (not > 135/95) 1 minute of hand release pushups Then weightlifting: back squat 5×6 @70% “No matter how slow you go, you’re still lapping everybody on the couch.” —...

20160112

Tuesdays WOD: Gymnastics/Skill work: For 20 reps; practice on lowering from a handstand to your feet as slowly as possible from the wall; against the barbell in the rack; or free standing.  Then 3 rounds for time of: 15 power cleans @ 53% of Monday’s highest 1...

21060111

Hope everyone had an awesome weekend! 🙂 Monday’s WOD: Weightlifting: power clean 3-3-3-2-2-2-1-1-1 (heaviest) Strength/Gymnastics a) 5×3 front squats @ 60% with 3 second pause in the bottom b) 5×3 rope climbs Then: 3x max effort 20 calorie row “Don’t...

20160109

  Saturday’s events: 9:00 am LifeStretch 10:00 am Foundations 11:00 am to 1:00 pm open gym/group WOD (get warmed up by 11:30) Group WOD for time of: run 800m 40 chest to bar pull ups run 800m 40 bench press @ 65% 1 RM (not > 165/105) run 800 40 kettle...

20150108

  Friday’s WOD: Weightlifting: EMOM for 12 minutes of 3 snatches @ 65% Then AMRAP in 12 minutes of: 10 power snatches 75/55 25 dubz Work hard for what you want because it won’t come to you without a...