Warm-up 120 seconds Jump Rope 90 seconds Double Unders 60 seconds Triple Unders Then 12 OHS 10 Drop Snatches 8 Squat Snatches *add weight and repeat Oly EMOM 12 20 dubs 1 squat Snatch* *Ascend in weight as you go Strength Back Squat 3-3-3-3-3 After each set complete a max L-sit on the paralettes. One […]
Warm Up 10 l pull ups 10 strict ring dips Run a loop 10 strict l pull ups 10 strict ring dips warm up the thruster and the push press up to your working weight. Strength Push Press – 5 sets of 5 Sets should be straight and barbell must be taken from the floor. […]
There will be 645am Regional Team practice. General Grit WOD will be completing the LWW with general classes today.
Warm-up Dynamics 30s high knees 30s squat Jumps 30s Burps 30s Lunges 30smountain climbers 30s burpees Oly/Warm-up EMOM10 2 Snatches -start light and gradually add weight as you warm-up. End at your starting weight for the workout WOD 5-4-3-2-1 Rope Climbs Squat Snatch (165,110) Regional- 150,100 Open- 135,85 Strength (15 Minute Cap) “Totally Linda” 10-9-8-7-6-5-4-3-2-1 […]
We are asking all athletes to scan the shelving next to the desk for any shoes, belts, equipment. If you are interested in keeping your belongs please MOVE ALL ITEMS TO THE SHELVES NEXT TO THE FRIDGE. Any items left will be given to good will on Friday 4/8. Warm-up 3x through 250m Row 1 […]
Warm-up With Class Skill Turkish Get-up (with BB) Arm-bar Stretch WOD 2 Rounds 75 Double Unders 25 Chest to Bar Pull-ups 50 Wallballs 75 Double Unders 25 Toes to Bar 50 Kettlebell Swings (2,1.5) Post WOD Strength (on your own) Overhead Squat 5-5-5-5
Warm-up Assault Bike EMOM10 12/8 Calories Strength EMOM Minutes 1-6 Odd- 3 Clean and Jerks Even- Rest Minutes 7-11 Odd- 2 Clean and Jerks Minutes 13-17 Odd- 1 Clean and Jerk -Start at a weight that you feel comfortable and gradually increase your load WOD 30 Thrusters (115,80) 12 Burpee Muscle-ups 20 Thrusters 9 Burpee […]
