1. Snatch 3×2-Build to tough load. No TNG. Rest 2-3 minutes between sets. 2. Pause Front Squat 3×3 (1s pause in bottom) Rest 3-4 minutes between sets. 3. Snatch Grip Romanian Deadlift 3×6-8 @ 31X1, Rest 2-3 minutes between sets. Use straps if needed. Post WOD (Optional): This week’s active recovery or grab some friends…
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1. Performance: 3 Sets of the following superset BUILDING to tough load: Weighted Strict Chest-to-Bar Pull Up x 3 Weighted Strict Ring Dips x 3, rest 2 minutes. OR Fitness: 3 sets of the following superset: 1a. Strict Chest-to-Bar Pull Up x 8-10 reps …
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1. Skill: Movement Prep 2. From 0:00-16:00: EMOM x 16 (4 Sets): 1st: 16/14 Calorie Row 2nd: 20 Dumbbell Power Snatch (50/35lbs, alternating) 3rd: 16 Dual Dumbbell/Kettlebell Front Squats (50/35lbs, hand) 4th: Rest From 16:00-20:00 (Teams of 2): Max Calorie Row or Assault…
Details9am Community Trial Class 1. Skill: Movement Prep 2. For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (53/35) Run 100m *SAVE THE DATES* -TODAY at noon: Come out to Railhead BBQ (Montgomery Street) to wish Coach Josh well as he embarks on a head coaching position and welcomes another baby to the family…
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