Sunday’s WOD Skill Clean & Jerk Technique Met-con 50 Burpee Pull-ups for time. Every minute you must stop and do: 1 deadlift 1 clean 1 clean & jerk Weight = 65% C&J 1RM Notes and Announcements This Monday May 20th is our Papa’s Pizza Fight for Ceresse fundraiser! Join us anytime on Monday at Papa’s more »
Saturday’s Partner WOD 20 Min AMRAP 4 Rope Climbs 300 feet Shuttle Run 40 Kettlebell Swings (53/35) 300 feet Shuttle Run *shuttle runs are 50ft down, back, and down again. Then the partner goes! A) 35/26# or lower KB, B)1/2 Rope Climbs, C)1/4 Rope Climbs, D) 6 Rope Pulls News and Announcments It’s Bring-a-friend for more »
Friday’s WOD Strength/Skill Tabata Ring Dips (for total reps) Met-con “The Deck of Life!” With a partner, go for time (20 min cap): Flip cards from a 52-card deck (plus 2 jokers). Each card value = reps (Aces=1, Face Cards=10), each suit = one of the following exercises: Deadlifts (225/155) Burpees Standing Broad Jumps (7/6′) more »
Thursday’s WOD Strength/Skill Max 50 ft Yoke Carry Met-con 20 min AMRAP: 250 m run 25 ft handstand walk 20 lateral jumps (over kettlebell) 10 kettlebell snatches (53/35, 5 each side) A) 7 HS kick-ups (no wall), B) 7 HS kick-ups (against wall), C) 10 HS kick-ups (on a box), D) 35/26 or lower, E) more »
Wednesday’s WOD Met-con 3 rounds: 2 minute max double unders Rest 1 minute between rounds. A) singles Strength Back Squat 3RM Cash-out Tabata Hollow Rocks Notes and Announcements Don’t forget about Mobility! Today we’ll be working on several skills, including some hip mobility to get you ready for a big squat PR. Don’t wait more »
