NEWS, BLOG & WORKOUTS

Snatch Balance – Heavy single Back Squat – 70% x 3, 75% x 3, 80% x 3 x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. Tall Muscle Snatch – 4 x 10 A3. Step-Up – 4 x 10 (below knee)

Coach led warm up  Crossover symmetry – iron scap  Then,  2 rounds of 10 backwards lunges 10 DB push press (light) 10 ring rows WOD 3 rounds for time: 12 left-arm Turkish get-ups 12 right-arm Turkish get-ups 3 legless rope climbs or 4 regular rope climbs (mod: 8 from floor) Women: 35-lb. dumbbell Men: 50-lb. […]

Coach led warm up  Foam roll WOD For time 21-18-15-12-9-6-3 reps of: Calorie row Burpee Slam ball (50/30) Post time to Wodify and whiteboard

Open gym 11:00-12:30

Coach led warm up Mini band warm up WOD With partner or single 3 rounds for time of: 800-meter run (partners: together) 5 rounds of Strict Cindy (partners 6 rounds, 3 each) 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats. Post time to Wodify and whiteboard