Dial it In!
The box is closed today due to the blizzard. This will be the BT WOD for Sunday. Now that we are only a month from the Open it would be a good idea to dial in our nutrition in order to optimize our performance. Hopefully all of us at this point have tried eating paleo […]
Ten Plate Pull
Warm Up – 10 clap push ups 20 pistols (10 each leg) 50 calories on the rower 20 pistols (10 each leg) 10 clap push ups big powerful pulls = lots of calories in a little amount of time/distance Small unpowerful pulls = a small amount of calories in a long time/distance. Strength High Bar […]
Snatchville Central
Warm Up – 3 rounds of 5 muscle snatches 5 hang power snatches – catch in a ¾ squat position 5 overhead squats 5 snatch balances – focus on pulling yourself under the bar 5 squat snatches from mid shin 5 skin the cats/ ball ups Strength – 20 minutes 1 Power Snatch 1 Squat […]
Heeeyyyy Buddy!
Warm Up – with the general class Skill – spend 10-15 minutes working on rope climbs, legless rope climbs, l-sit rope climbs or climbs with a vest. You could also use this time to mobilize Partner WOD 4 rope Climbs (2 each alternating) 60 Box jumps Alternating- stand up on the box 4 Rope Climbs […]
OG Burnt Toast-E
if you have a tough time kipping your torso upright mobilize your calves/hip flexors and retest Warm Up – 3 rounds through 30 s high knees 30 s mountain climbers 30 s squat jumps 30s lunge jumps 5 minutes mobilizing your paleo chair/squat therapy WGS – 2+ minutes on each leg Strength EMOM for 20 […]
Floater WODS
Rest Day If Your A$$ is sore, rest is best. Floater WODs If your feeling frisky. Gymnastics ½ angie with a 20-40lb vest 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Air Squats Weightlifting 2 minutes of Squat Clean Thursters Games (165/110) Regional (135/95) Open (115/80) Conditioning 30-20-10 Rower Calories Air Dyne Calories
“Rankel”
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; […]
The Games Fast Approach
Warm Up 5 minutes of jump rope skills 5 minutes of max double unders 5-10 minutes of calf/hip mobility Strength Front Squat with chains (2 sets/1set) 4-4-4-4 WOD 21-15-9 Thrusters (95,65) Burpees Level 2 (75,55) Level 1 (65,35)