1. Snatch+Overhead Squat 3×3+3-Build to tough load. Rest 2-3 minutes between sets. 2. Back Squat 3×5-Build to tough load. Rest 3-4 minutes between sets. 3. Snatch Pulls 3×5-Moderate load ACROSS. Rest 2 minutes between sets. Use straps if needed. Post WOD (Optional): This weeks active recovery or grab some friends and hit the following:…
Details1. For Time (with a partner): Row 5000m *One person rows while the other performs 20 burpees. Switch after every set of burpees. 2. For QUALITY: L-Sit Hold-Accumulate 2 Minutes. *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety. No experience…
Details
1. Skill: Movement Prep 2. In honor of 9/11… “Luke” Run 400m 15 Power Clean & Jerks (155/105) Run 400m 30 Toes-to-Bar Run 400m 45 Wall Ball Shots (20/14, 10′) Run 400m 45 Kettlebell Swings (1.5/1) Run 400m 30 Ring Dips Run…
Details
1. 5 Rounds For Time: 5 Deadlifts (275/185) 10 Box Jumps (30/24″) 2. 3 Sets: :30s Barbell Front Rack Hold-TOUGH* :30s Rest *Belly braced, knees locked, hips back. *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety.…
Details