WOD 1 = Paused Tempo Front Squats
4×2 reps
3 second descent
3sec pause in bottom.
Come up fast
Work up to a heavy double
WOD 2 = 3 rounds for time: 10 Squat Cleans 185/125 10 Lateral Burpees
Monday Jun 17th, 2019
June 17, 2019 / By j0ssy
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Sunday Jun 16th, 2019
June 16, 2019 / By j0ssy
WOD
-3×3 Behind Neck Snatch Grip Squat Press *
-3×3 hang snatch pulls **
-3×3 snatch balance ***
-Work up to a 1RM hang squat snatch****
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Friday Jun 14th, 2019
June 14, 2019 / By j0ssy
WOD = Partner workout. Teams of 2
50-40-30-20-10 reps for time
-Calorie airdyne**
-DB snatch + hang clean & jerk *
-Burpee box jump-over
*One partner does snatch from floor while other partner simultaneously does hang C+J
One works, one rests on bike and burpees. Split the reps anyhow you like, but I’d recommend alternating short sets on burpee box over so that neither partner gets too close to failure. On DB snatch and C & J, both athletes work simultaneously.
One Partner completes the snatches, the other does the hang c & j. Use one DB for snatch and one DB for hang c & j. Alternate arms on both movements. Athletes can switch roles on snatch and C +J every round.
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Thursday Jun 13th, 2019
June 13, 2019 / By j0ssy
WOD:
5R (scale to 4 if people are dying)
On a 3 minute timer,
Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St
-20 seconds max distance uphill sprint
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Wednesday Jun 12th, 2019
June 12, 2019 / By j0ssy
GB middle split series
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