100913

     
     Don't be that guy, attend our running clinic this Saturday at 12pm.

Wednesday

Level 2

Strength: Alt EMOM for 15 minutes (staggered stations) 

1. Push Press 1.1.1 (rest 10 sec b/t reps; re-rack the bar each time)
2. Rope Climbs 2-3, ADAP
3. Back Extension 10-12

WOD: AMRAP 10
10 Thrusters: DB or KB (both hands)
10 Burpee Jump Touch
20 Double Unders

-

Level 1

Skill Builder: Push Press

WOD: AMRAP 10
10 DB Push Press
10 Burpee
50 Jump Rope Passes

Thursday

Level 2

A. Standing, Alternating Leg Triple Jump (both legs, non-dominant leg, dominant jumping leg)
3 attempts max: Record scores

B. 3 Position Power Snatch (high hang, below knee, floor): EMOM for 8 minutes: go up in weight, or if they find a good weight, stay there and work at that weight.

WOD: 3 Sets Of  “The Nasty”
15 sec on, 45 sec rest, rotate 4 sets through; Very high effort!
15 sec 5m cone sprint
15 sec Hang Power Snatch (about 60%-67%of B)
15 sec Row Max Cal
15 sec Slam Ball

-

Level 1

Pre-Skill Structural:
- Standing, Alternating Leg Triple Jump (both legs, non-dominant leg, dominant jumping leg) 3 attempts max: Record scores

Skill Builder: Overhead Squat 8 reps for 10 min

WOD: 3 Sets through Of; 30 sec on, 30 sec off
- 5m cone sprint
- Row Max Cal
- Slam Ball
- Air Squats

The key is to keep company only with people who uplift you, whose presence calls forth your best. - Epictetus

Post time, load, or total reps completed to comments.