Tuesday, June 8th, 2021
Flat-footed Snatch Pull to Hold + Floating Snatch (% of 1RM) – 80% x 2+1, 90% x 2+1, 90% x 2+1 Flat-footed Clean Pull to Hold + Floating Clean + Jerk (% of 2RM jerk) – 80% x 2+1+2, 90% x 2+1+2, 90% x 2+1+2 Back Squat (% of 5RM) – 80% x 5, 90% […]
Monday, June 7th, 2021
Coach led warm up Box stretches WOD 3 rounds for time of: 800-m run 10 strict pullups 10 ring dips 20 box jumps (24/20) Post time to Wodify and whiteboard
Sunday, June 6th, 2021
Snatch Push Press + Overhead Squat (% of 2 rm OHS) – 90% x 5+2, 90% x 5+2, 90% x 5+2 Front Squat – 65% x 5, 70% x 4, 75% x 3 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. Tall Muscle Clean […]
Saturday, June 5th, 2021
Coach led warm up Wall stretches WOD 50-40-30-20-10 reps for time of: Double-unders (mod: 2x singles) Sit-ups Russian swings (70/53) Post time to Wodify and whiteboard
Friday, May 4th, 2021
Coach led warm up PVC warm up WOD For time: 10-9-8-7-6-5-4-3-2-1 reps for time of: deadlift hang squat clean Push jerk Women: 105lb. Men: 155lb. Post time to Wodify and whiteboard