1. 3 Rounds For Time: 100 Double Unders 7 Power Cleans (185/125) 2. 3 Sets For QUALITY: Hollow Body Hold x :30s Tall Kneeling Pallof Press x 6 @ 21X2+:15s Hold* Rest as needed between sets. *Perform 6 reps at tempo and on the final rep, hold for :15s…
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1. Skill: Movement Prep 2. 50-40-30-20-10 For Time: Wall Ball Shots (20/14, 10′) Calorie Row Abmat Sit Up SAVE THE DATES: -Saturday, June 23rd beginning at 10am: 2018 Summer In-House Competition. Sign up in our lobby today! -Friday, June 29th: FREE Friday! Bring a friend to WOD…
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1. Performance: 3 Easy Rounds for QUALITY: Row 250m or Jog 200m 60% Max Rep Unbroken Muscle Up’s Rest/Walk 2:00 between sets. OR Fitness: 3 Easy Rounds for QUALITY: Row 250m or Jog 200m 60% Max Rep Muscle Up’s-any way. …
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1. PRIMER: Hang Snatch+Overhead Squat 3×2+2*, rest as needed. 2. Hang Snatch 3×3-BUILD to tough load. Rest 2-3 minutes between sets. 3. Back Squat 3×3-BUILD to tough load. Rest 3-4 minutes between sets. *Use loads that allow for perfect technique. Post WOD (Optional): This weeks active recovery work… OR Grab a partner or a group of…
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