3RM Push Jerk and Gymnasty

by | Feb 20, 2017 | WOD

February 19, 2017 MOTIVATING MONDAY! STRENGTH: (15:00) 3 Rep MAX Push Jerk SCALE DOWN OPTION: 3 Rep Semi Heavy Push Press STRENGTH ALTERNATIVE: 12:00-15:00 AMRAP! 10 Push Press #95/65 (DB Push Press #35/25 DB’s) 200 M Run 50 Bicycle Kicks MET CON: 12:00 Clock!...

Sabado Gigante

by | Feb 18, 2017 | WOD

February 18, 2017 SATURDAY! MET CON: 5RFT (35:00)! BUY IN: Competitors: 150 Dubs RX: 100 Dubs Performance: 75 Dubs (MOD: 50 Dubs) or 225 Singles Competitor: 400 M Run 9 Hang Power Cleans #135/95 9 S2O RX: 9 Hang Power Cleans #115/85 9 S2O 400 M Run Performance: 9 Hang...

10 RM Back Squat and Thruster Burner

by | Feb 17, 2017 | WOD

FRIDAY: 2/17/2017 STRENGTH: (15:00) Work up to a 10 Rep Max Back Squat! Suggestion: Perform sets of 5 reps (progressively loading) until the weight feels semi heavy or you are close to (approximately) 65%-75%+ of your 1 rep max, then go for your 10 Rep. Be Safe!...

No Whiteboard Wednesday

by | Feb 15, 2017 | WOD

February 15, 2017 NO WHITEBOARD WEDNESDAY! “Skill WOD”: 28:00 Clock! A) 8:00 EMOM! Competitor: Option a) Weighted Ring Muscle Ups (#20/14): 1-3 UB EMOM or 1-2 attempts. Note: You should already be able to perform 3+ UB non weighted Ring MU in a WOD safely...

S2O Complex and HSPU Burner

by | Feb 14, 2017 | WOD

February 14, 2017 TUESDAY! STRENGTH: (15:00) Work up to a Heavy S2O Complex: 1 Push Press + 1 Push Jerk + 2 Split Jerks (UB) *Clips are required. De Load with Care. SCALE DOWN OPTION(S): 1 Push Press + 2 Push Jerks (UB) 3 Rep Semi Heavy S2O (Push Press or Push Jerk)...