WOD (20 min cap)
-50 steps, single-arm KB/DB overhead lunge, (53/35)
-100 GHD sit-ups * scale to hollow rocks > careful ab-mat situps (no kipping)
-100 hip extensions * scale to arched body rocks
-50 steps, single-arm KB/DB overhead lunge, (53/35)
Monday Sep 5th, 2016
September 5, 2016 / By j0ssy
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Sunday Sep 4th, 2016
September 4, 2016 / By j0ssy
Happy Labor Day!
Today we are holding classes at 9:30 am and noon
3 rounds for time of the following:
Front squats 1-2-3-4-5 (total of 15 reps per round)
For example do one front squat. Drop the bar. Do two front squats, drop the bar. Do three front squats, drop the bar… etc. When you finish the set of 5 reps, that completes one round. Begin again at one front squat and build to 5 front squats for the second round.
Alternating tabata (20s work; 10s rest) for 8 minutes:
-Double-unders
-Hollow rocks
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Friday Sep 2nd, 2016
September 2, 2016 / By j0ssy
3R
– 10 Behind Neck Jerk Grip Strict Press by feel
-5 Snatch Lift Off @ 80-85% snatch
Emom for 8 minutes
– 1 snatch (build up to a heavy rep)
Complete the 3 rounds for time:
-75 double-unders
-14 Kb snatches (as heavy as you can manage well)
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Thursday Sep 1st, 2016
September 1, 2016 / By j0ssy
10 min EMOM
-2 pull ups
-2 dips
* We are back at the beginning of our muscle up development cycle. We’ll go for a shorter time with fewer reps. This is a chance for you to build on a more advanced skill and lock in the gains from the last cycle.
You should try to pick a level of virtuosity that is higher than you have been doing.
*Remember if you have achieved a muscle up then this trumps the pull ups and dips.
10 Min EMOM
Every minute,
-complete standing box jumps for height.
Do 2 jumps per minute for the first 5 rounds, then 1 jump per minute on the last 5 rounds
Try to increase height with every round
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Wednesday Aug 31st, 2016
August 31, 2016 / By j0ssy
Complete for time: (115/75lbs)
-10 strict press
-15 overhead squats
-20 push press
-25 Front squats
-30 push jerks
-35 back squats
Then
4 to 5 Rounds
– 5 Clean from Launch
by feel up to no more than 60% clean
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