Benchmark day today gang, so show up with your game face on. This is a sprint workout with a time domain of 7 minutes or less. Take some time before the WOD to dial in your cleans and kipping ring pull-ups. If we finish early I’ve got a nice tire flip combo we can tackle, but the focus is Elizabeth, lets get after it. Elizabeth 21-15-9 Power Cleans (135/95) Ring Dips Cash Out – TBARead more

Titan Strength continues today with heavy front squats including set at 3 + to round out the session.  Go for more reps than you got on 4/17… A mini chipper today for conditioning, move fast, and break up sets in order to avoid redlining early. Front Squat 3 @ 50% 3@ 60% 3 @ 70% 3 @ 80% 3 + @ 90% Conditioning 2 Rounds For Time 30 Wall Balls (20/14) 20 Pull-ups 20 Box Jumps (24/20) cap – 12 minutesRead more

For Time 4 rounds of 40 double unders 30 kettle bell swings (53/35) 20 burpeesRead more

In teams of 2 alternating rounds, using a you go, I go format. Team “DT” 10 rounds for time 12 Dead lifts (155/105) 9 Hang Power cleans 6 shoulder to overheadRead more

Dial in hip and overhead mobility to start class today. With all this “training” going on we gotta have some fun with benchmarks too! Let’s see who can crush it and get on the board!! The trick to Nancy is to not go so hard on the run that you need breaks on the squats, get in a groove and stay consistent. Remember guys, Mechanics then consistency, then intensity. Proper movement patterns with light weight or PVC is better than 95/65 with bad form. Be smart and scale as needed. Overhead Squat Primer NFT 3 Rounds of 5 Snatch Grip Push Press 3 Pause Overhead Squats using an empty barbell Prior to beginning WOD demonstrate 5 perfect OHS reps “Nancy” 5 Rounds for time 400 M Run 15 Overhead Squats (95/65)Read more