Tuesday Apr 5th, 2016

April 5, 2016 / By j0ssy
4R
-Reverse snatch deadlift at 50-70% snatch
 
4R
-3 second snatch lift and hang snatch at 60-80% snatch
 
Partner WOD
5R
-2 min AMRAP tire flip with run*
-1 min rest
 
*Each partner must travel 200m during the 2 min time frame. You can run together and flip the tire together or one person can run while the other flips the tire. Divide load as works best for your team.
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Monday Apr 4th, 2016

April 4, 2016 / By j0ssy
10 R
Every 90s
– 1 high hang snatch (start with vertical torso)
– 1 snatch from top of knee cap
– 1 snatch from floor
 
* start at any weight you like. Try to Increase weight every round
 
Teams of 2
15 min time cap
With one partner holding a front rack kettlebell hold in order for the other partner to work, perform:
2R
-20 calories on rower
-15 box jumps (24/20)
-10 overhead squats (75/55)
 
*One Partner must hold 2 kettlebells (53/35) in front rack position while standing, for any reps to count. Switch at any time. The same partner can pick up the kettlebells after placing them down as many times as you need, but the other partner must stop once the bells touch the ground.
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Sunday Apr 3rd, 2016

April 3, 2016 / By j0ssy
10 min AMRAP
-1 pull up
-1 dip
Muscle up trumps pull ups and dips. Scale movements for maximum effective range of motion.
Aim for the highest level of virtuosity you can manage. The highest pull up, hip to bar, ring row or whatever, and the most perfect dip, Russian dip, deficit pushup, ring pushup etc.
 
WOD
For time:
100-meter walking lunge
800-meter run
100 squats
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Friday Apr 1st, 2016

April 1, 2016 / By j0ssy

Power Cleans 3-3-3-3-3-3-3

4 Rounds of
5 Power Cleans (185/115)
5 Muscle Ups
50 Double Unders

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Thursday Mar 31st, 2016

March 31, 2016 / By j0ssy

 

Outdoor hill sprints are back! Today we work on our pose running skills, and introduce our first day back outdoors in cathedral park with some sprints!

4R
Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St
-20 seconds uphill sprint
-3 min rest

Goal is to do all the accelerating to reach top speed while the hill is relatively flat. Maintain form and cadence as the hill slope increases.
Only aim for acceleration on the steep portion if form is not breaking down.
Otherwise, maintain form.

Idea here is to get the feel of the sprint WOD, but not be excessively beat up or sore. We’ll see this again in more detail

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