Unloaded 11/16/17

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Unloaded
OTM for 32min:
min 1) 15/10 Cal Row or 12/8 Cal Bike or Run 200m
min 2) 10 DB Floor Press or Banded Pushup (criss-cross the band around your shoulders)
min 3) Run 200m or 15/10 Cal Row or 12/8 Cal Bike
min 4) 10 DB Overhead Tricep Extension
*don’t smash your elbows into the ground on the DB Floor Press. Be gentle. On the DB Overhead Tri Extensions, perform these standing, with one heavy DB behind your head, extending your arms overhead. These are just good, old-school arm builders.

Recent WODs

Friday 11/17/17

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Strength Cycle: Cycle 2 – Week 5 Strength/Skill OTM for 4min 2 Squat Clean w/ pause at knee @ 60-70% -then E2M14M L: 2; S: 1 Squat Clean @ 82.5-92.5%…

Unloaded 11/16/17

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Unloaded OTM for 32min: min 1) 15/10 Cal Row or 12/8 Cal Bike or Run 200m min 2) 10 DB Floor Press or Banded Pushup (criss-cross the band around your…

Thursday 11/16/17

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Strength Cycle: Cycle 2 – Week 5 Strength/Skill OTM for 12min: Power Snatch 4 x L: 3; S: 1 Snatch Pull 4 x L: 3; S: 1 Snatch Deadlift 4…

Wednesday 11/15/17

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Strength Cycle: Cycle 2 – Week 5 Strength/Skill E3M12M 4 Push Press @ 80+% + Pullup Progression: Life-Life: Hang from pullup bar for 1min or longer Life: Over 4 sets,…

Tuesday 11/14/17

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Strength Cycle: Cycle 2 – Week 5 Strength/Skill In 6min: Work up to a heavy Back Squat single around 90%. Gotta move fast to get this done! -then E2M10M 3…

Monday 11/13/17

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Strength Cycle: Cycle 2 – Week 5 Strength/Skill E2M12M 3 Power Snatch (S: Squat Snatch) @ 75-80% *If you don’t know your 1RM or your snatch is still developing, then…

The Weekend WODs

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Saturday Teams of 2 In 10min, complete: 20 Clean & Jerks – L: 95/65; S: 135/85 20 Clean & Jerks – L: 115/75; S: 165/105 20 Clean & Jerks –…

Friday 11/10/17

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Strength Cycle: Cycle 2 – Week 4 Strength/Skill OTM for 4min 2 Power Snatch (S: Squat Snatch) w/ pause at knee @ 60-70% -then E2M14M L: 3; S: 1 Power…