Friday, April 5th
If you missed doing the OPEN WOD 13.5, you have the opportunity on Sunday 12:30 pm – 2 pm, or if you did it and are so excited to try again, that is your opportunity as well. Final week of the OPEN!!! Strength: 5 x 5 of overhead squats, up to 135 lbs (95lbs)**5 dips […]
Thursday, April 4th, 2013
I know what you guys are thinking… “Thank you for giving us 100 Thrusters on Tuesday to practice with”. You are all welcome! That is what we do as trainers… prepare you for what will hit next 🙂 So have fun with this one, you are all well prepared! Workout 13.5 4 minute AMRAP of:15 […]
Wednesday, April 3rd
Final week of the OPEN. Workout 13.5 announced tonight! Stay smart with your workouts, no strained backs on these Deadlifts! Or missed box jumps! EMOTM for 7 Minutes2 Hang Cleans + 1 Push Jerk – heaviest possible WOD15-12-9 HSPU Deadlifts (185/135) Box Jumps (30/24) ** 15 Min Time Cap Cool Down: 2 minute DU
Tuesday, April 2nd
5 Minutes EMOTM 3 Hang Cleans (70-75%) + 3 Pull-ups “COE”Ten rounds 10 Thrusters (95/65) 10 Ring Push-ups ** 20 Minute Time Cap Cool-Down: Tabata: 4 Rounds Squat holds 4 Rounds Plank holds
Monday, April 1st
EMOM for 14 minutes alternating: 1a) 1 Power Snatch @ 80-90% 1b) 3 Front Squats @ 70-80% *Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load. […]