WOD 3/15/19

ANNOUNCEMENT – Beginning next week, we will be adding a 6:05 am class on Monday and Tuesday mornings with Coach Leah! Open Workout 19.4   For total time: 3 Rounds of – 10 Snatches (95/65) 12 Bar Facing Burpees   Rest 3 Minutes   3 Rounds of...

WOD 3/14/19

Active Recovery Day in Preparation for 19.4   Skill: Turkish Get-ups 10 Min E2MOM (for 6 Sets Total) 5 Turkish Get-ups on one Arm, then switch at the next 2 Min. Mark.   WOD: 20 Min EMOM Row 10-15 Cal 10-15 Burpees 10-15 Air Squats 10-15 Hollow Rocks  ...

WOD 3/13/19

Strength/Skill: Snatch   5 Min EMOM 1 snatch @ 80% Then: 5 Min EMOM 3 Snatch Pulls @ 90%   WOD: 4 RFT – 6 Power Snatches (95/65) 12 Alt Pistol Squats 6 Split Jerks (95/65) 24 Sit-ups   Post: A) 8 Min EMOM Odd – 20 Second Assault Bike Sprint...

WOD 3/12/19

Skill/Strength: Deadlifts 15 Min EMOM – 2 Deadlifts @ 70% + 5 Burpees   WOD: 21-15-9-15-21 American KB Swings Box Jumps   Post: A)  3 Rounds- 12 Bent-over Barbell Rows 12 Romanian Deadlifts B) 4x 20 seconds each side – side plank with upper leg...

WOD 3/11/19

Skill/Strength: Thrusters 12 min EMOM – Odd – 10 thrusters (Increasing weight each round) Even – 6 CTB Pull-ups   WOD: 20 Min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 20 Cal. Row   Post: A) 4 Rounds 14 GHD Sit-ups 14 GHD Back Extensions...