Back Squat
2×4 at 75%
2×3 at 82%
2×2 at 90%
WOD 2 = Snatch Complex
13min EMOM
1 Snatch + 1 Hang Snatch + 1 OHS
*work to a heavy complex
All snatches are squat
Sunday Mar 3rd, 2019
March 3, 2019 / By j0ssy
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Friday Mar 1st, 2019
March 1, 2019 / By j0ssy
WOD = 4 rounds for time:
-400m run
-20 DB Front rack walking lunges, 50/35
-10 Strict handstand push-ups
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Thursday Feb 28th, 2019
February 28, 2019 / By j0ssy
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb./ 85
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb./115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb./145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb./175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb./205
Stop at 20 minutes.
Scaled Version:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 95 lb. /55
25 hanging knee-raises
50 single-unders
13 squat cleans, 115 lb. /75
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 135 lb. /95
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 155 lb./115
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 185 lb./135
Stop at 20 minutes.
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Wednesday Feb 27th, 2019
February 27, 2019 / By j0ssy
Gymnastics Bodies Middle Splits Series!
Time to open up those hips and get our stretch on!
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Monday Feb 25th, 2019
February 25, 2019 / By j0ssy
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
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