1. Power Snatch-1RM 2. Hang Clean-1RM 3. Active Recovery Work. Post WOD (Optional) This weeks active recovery work: 1. 15-20 minutes of mobility (blood flow prior to). 2. At a low intensity: Row 5000m 3. 10-15 minute static stretching. **SAVE THE DATES** -TOMORROW, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice. Sign…
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1. Performance: Weighted Strict Ring Dip-Build to 1RM, rest 2-3 minutes between heavy sets. OR Fitness: Weighted Strict Dip-Build to 1RM, rest 2-3 minutes between heavy sets. 2. 12 Minute AMRAP: 6/3 Strict Handstand Push Ups 3 Rounds of: 7 Toes-to-Bar 7 Box Jump Overs (30/24″) **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand…
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1. Back Squat-Build to 5RM. Rest 3-4 minutes between heavy sets. 2. With a 10 Minute Clock…* Run 1 Mile Then, AMRAP in remaining time: 21 Double Unders 12 Pistols, alternating. *Two scores. Post your mile time and your total number of REPS completed for the workout to the whiteboard. **SAVE THE DATES** -Saturday, October…
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1. Skill: Movement Prep 2. “Gwen” For Load: 15-12-9 Power Clean & Jerk *Each set must be unbroken (touch-n-go off the floor only); even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets. **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic…
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