For the conclusion of our overhead squat phase of Titan, we’ll be holding two test days. First today we’ll be testing what matters most, efficiency and capacity. Take on this bench mark with the goal of accomplishing it with solid overhead squat movement patterns throughout the WOD. If you’re moving well, up the intensity on...Read More
During the final day of competition at the OC Throwdown, January 14, 2014, tragedy struck competitor Kevin Ogar as he performed his first snatch of the 3-rep touch and go event. After losing control of the bar, Ogar dropped the weight behind him, and fell backwards on it. This left Kevin with a very serious...Read More
Let’s hit a long one today guys, move consistently and consider using progressive scales as T2B become more difficult throughout the WOD. Spend no more than :90 of actual work on the double unders – move on if needed. AMRAP in 23 minutes 40 Double Unders 10 Kettlebell Swings 10 Box Jumps (24/20) 10 Toes...Read More
After 8 weeks of volume training on some serious dead lift weight, its time for a retest. Take a look back at your week one results in WODIFY and make an attempt to surpass that number. Today is your day to go for it! Stay safe and “pull” some big weight. * Note – novice...Read More
For today’s EMOM we have intentionally left a rest element in place. This should encourage you to scale up on weight and intensity. Element B has been left up to the athlete to choose a skill and rep range that needs work. Ask a coach for help if you are unsure. EMOM x 24 A....Read More
With a Partner For Time 30 Squat Cleans (135/95) 400M Run 60 Dead lifts (135/95) 400M Run 90 Double unders 400M Run 120 Kettlebell Swings (53/35) Athletes may split work as desired but may not work while a partner is still running Read More
Let’s have some fun with this chipper today guys. Try to use the same weight / bar for each barbell movement. For Time 30 Box Jump Overs (24/20) 20 Push-ups 10 Front Squats (115/75) 30 Sit-ups 20 Strict Pull-ups 10 Push-Press (115/75) 30 Calorie Row 20 V-ups 10 Thrusters (115/75)Read More
As next week will mark the end of Titan Phase 2, lets get close to our heavy 1 rep Overhead Squats today. You’ll be hitting 2 sets of 3 and 2 sets of 2, this should give you a good gauge as to where you will land next week on the retest. Add weight only...Read More
For today’s longer Met-con,try to stay consistent with your running pace, pick a speed you can stick with and keep moving. Scale HSPU by volume or with pike push-ups and box variations. For Time 800M Run 40 Wall Balls (20/14) 400M Run 40 Kettlebell Swings (53/35) 200M Run 20 Handstand Push-ups rest 5 minutes or...Read More
Today we take on an old school benchmark WOD. The key to the air squats is not trying to go too fast, stay consistent and keep your breathing under control here. Get through the MU with no misses, break up a set before you could miss. Scale MU to c2b pull-ups or regular pull-ups, coaches...Read More
