Thanks to Pat Sherwood and CF Linchpin for this WOD. A Workout fromt “the 12 Tests”, aka, the Linchpin Dirty Dozen, which were created by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses. They cover a broad range of movements, loadings, repetition ranges, and time domains. This is...Read More
Let’s start today with somewhat of a structured warm-up. We’ll pull out a bunch of dumbbells and kettlebells and allow you to practice one arm snatches. Try different techniques and weights and get comfortable with the movement since we’ll likely see it in the Open soon. Of course we’ll coach the movement in advance so...Read More
Let’s hit some strength work to start off the week, lock those knees on the way up and press! For the met-con, scale bar MU to c2b pull-ups, pull-ups or MU progressions as needed. As always, one of the best ways to scale is with volume, get as close to the prescribed movement as possible. ...Read More
In teams of 3 you’ll be moving through this triplet in “snake” fashion. Think of it like baseball, an athlete can only occupy one “base” (or in this case movement) at a time, as the station in front of you becomes available, you move forward. Count complete rounds as – everyone completing each movement counts...Read More
With 6 rounds for time today guys, use a power snatch weight that is manageable for quick singles. Dial in toes to bar and scale with either volume or range of motion. As an alternative go to lying toes to bar or sit-ups as needed. Finish up today with an all out 1 minute sprint...Read More
Chipper time!! Move through this taking short rest as needed. Once you finish, glance at the clock and rest exactly one minute. Then on your own complete a ME set of burpees. You’ll record both pieces for today. For Time 50 Wall Balls (20/14) 40 Pull-ups (RX+ C2B) 30 Hang Squat Cleans (115/75) 20 Shoulder...Read More
Take a few minutes to hit some heavy work in the dead lift – don’t go for a new record here, just need to feel some heavy weight. Met-con weight should be lighter than what you hit in the opening portion by quite a bit. Use a moderate weight that you can aim to go...Read More
Classic bench mark today – Lets tackle Cindy, find a good pace and keep moving. Stay away from banded pull-ups today in order to persevere the stimulus. Go with ring rows, jumping or barbell pull-ups. Or if you have some RX pull-ups simply scale the rep count. Skill Take 15 minutes to work on muscle...Read More
Start out with some solid strength work today. Build up to a heavy single in the front squat, then back it off for some pause sets as 80%. Use a 3 second pause in the bottom today, but make sure to stay active throughout the hold. Our met-con is an all out sprint, this should...Read More
We’re starting off today with somewhat of a prescribed warm-up, the EMOM is just to get you moving and won’t be measured in any way. We want get your heart rate up as well as prep our shoulders for over head stability in the snatch. Once the main AMRAP is over, rest a few minutes...Read More
