Let’s take a few minutes and get our posterior chains ready to work today, we’ve got a long met-con. Dial in dead lift technique and get ready for quick reps at a light/moderate weight. Try to hit large sets of the wall balls and KB swings. 4 Rounds For Time 12 Dead lifts (165/115) 21...Read More
https://www.youtube.com/watch?v=GrTdasUVpSw For “Gwen” build up and experimet to find the appropriate weight to use for this WOD. Your challenge is to select a weight that you can string unbroken sets of 15-12 and 9 of the clean and jerk. There is no time component, but the sets must be unbroken. Touch and go at floor...Read More
Let’s hit a long EMOM today, scale to a power snatch weight that will allow for quick singles. Your choice on element 4 today, row calories / bike calories or work double unders. Conditioning EMOM x 24 A. 4 Power Snatches (135/95) B. 2 Rope Climbs C. 12 Box Jump Overs D. Athletes Choice Monostructural...Read More
Take 20 minutes and build up to a heavy 3 rep push jerk today. Speed under the bar and fire that head through the window! Let’s hit some big numbers. Conditioning is 3 rounds for time – moderate barbell work plus some burpees for our engine and of course a gymnastics move! Scale the barbell...Read More
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As...Read More
Let’s hit some skill work paired with some explosive jumps today to start things off, this will help is get ready for the met-con, and dial in mobility. The Met-con a is straight forward couplet with a twist. Hit 30 double unders between each round and to finish the WOD. Skill / Prep EMOM x...Read More
Take the beginning of class to pair up and each hit a moderate set of 5 thrusters. Don’t record this, we’re just prepping for the light thrusters in the WOD. Using a “you go I go” format alternate with your partner until you have both completed the 10-1 of thrusters and calories. Since calories are...Read More
Let’s finish out the week with a nice chipper today. Find a pace and try to keep rest periods short. Scale bar muscle-ups to C2B pull-ups / ring muscle ups as needed. Conditioning For Time 60 Cal Row 50 Kettlebell Swings 40 Pull-ups 30 Power Cleans (115/75) 20 Burpees 10 Bar Muscle – UpsRead More
For strength today, let’s hit some heavy front squats, go for a 3RM today! Stay tight, elbows up and explode out of the bottom. Our met-con looks familiar with a 21-15-9 scheme – moderate to heavy snatches and box jumps – go fast and hard today. Strength Front Squat 3RM Conditioning 21-15-9 Power Snatch (135/95)...Read More
For the metcon today, start with your partner at one end of the gym with pair of KB, dumbells or plates. At the start of 3-2-1 GO, partner one will complete 3 burpees then grab the object and farmers carry to the end of the gym. Once at the end, complete 7 toes to bar...Read More
