With a lot of dead lifting and overhead squats on our plates lately, it can be good to mix in some shoulder to overhead work too. Let’s focus today on driving under the bar in both jerks – no press outs! Don”t worry about hitting an absolute max here, we just need to get some...Read More
For those who have been improving on OHS form and range of motion, take a shot at some paused reps today. Hold tight in the hole for a solid 2 count. If your still working on form work on normal reps for sets of 3 or practice drills to improve movement patterns. Strength / Skill...Read More
The first part of today’s WOD is about improving your movement with two common pieces – double unders and chest to bar pull-ups. For each, choose a rep count that you can perform proficiently, meaning I’d rather you do 4 perfect kipping C2B pull-ups than 10 poor form butterfly reps. Aim to work for about...Read More
Emily did not grow up considering herself an athletic person. As someone who is secretly very competitive and does not like to let others down, Emily quickly felt discouraged from team sports in grade school. Emily did discover both yoga and horseback riding when she was 14 years old and continued to practice in both...Read More
Same format as last week for dead lift work today, except we’ve got 2 more reps per set and we’re loading an additional 5% to the bars. Remember only use these percentages if form allows and STOP your set if form degrades. If last week was easy challenge yourself today and go heavier on the...Read More
Continuing with our EMOM Sundays – remember guys, no recording results today, set your components and aim to go hard and improve. EMOM by 24 A. Front Squat from Ground x 5 (choose your own weight) B. Assault Bike Calories x 15/10 C. 1 Round of Cindy (5 Pull-ups, 10 Push-ups and 15 air squats)...Read More
Since we didn’t hit a long one on Friday, lets tackle it today! Both athletes must run and do rope climbs (or scales), barbell work may be split at the athletes discretion. In teams of 2 For Time Run 400M 50 Hang Power Snatches (75/55) 1 Rope Climb 200M Run 50 Shoulder to Overhead (95/75)...Read More
“Lynne” Thanks for the posts about benchmark WODs guys – lets hit one today! This is how it works…. There is no time element to this WOD, you simply need to complete 5 rounds within the class time, and you may rest as needed between sets. While using a spotter, complete max reps of bench...Read More
For today we’ll be hitting some volume for the overhead squat. We’ve been working a lot on positioning and weight over the past two weeks. Today we lower the weight and go for sets of 10 increasing the weight if needed for each set. The goal here is to stay consistent with form across 10...Read More
