12.17.18
no Barbell wod 27-21-15-9 Russian KB swings (53/35) Wall balls (20/14) Calorie Row wod 27-21-15-9: Power Snatch (75/55#) Wallballs (20/14#) Calorie Row
Read More »12.15.18
Hero Wod Victoria Teams of 2 10 Rounds for time 10 Thrusters 95/65 14 Box Jumps 24/20 12 SDHP 95/65 27 KB Swings 53/35 In Loving Memory of Victoria Soto Conneticut Shooting Hero Teacher Died Saving Students Victoria Soto was a teacher for 5 years The Tragedy Happened in room[…]
Read More »12.14.18
3 Rounds: 12 Hang Power Cleans (115/75#) 12 Chest-to-Bar Pull-ups 12 Deadlifts (115/75#) 12 Toes-to-Bar
Read More »12.13.18
AMRAP 20: Teams of 3: 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) Shuttle Sprint 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3[…]
Read More »12.12.18
Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Squat Snatch – Build to a Heavy Single The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed,[…]
Read More »12.11.18
Wod: 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 50 Calorie Bike – 2 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 35 Calorie Bike – 1 Round: 50 Double-unders 20 Wallballs (20/14#) – 20 Calorie Bike The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press)[…]
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