Friday’s WOD!

Buy In: 

MOBILITY…trap/ball, hip/band

20 good mornings with bar

 

Wendler: Deadlift

Skill: Clean and Jerk

 

WOD:

3 C&J

3 T2B

6 C&J

6 T2B

9 C&J

9 T2B

12,12…15,15

7 Min AMRAP

 

Cash Out:

Mobility

 

Don’t forget…Baseline/Weight/Measurement Saturday from 10-11:30, bring snacks and stick around for the Open!

Open heats start at 12…come out and cheer on what is bound to be a great WOD!

Posted in WOD |

Thursday’s WOD

Buy-In:

10 OHS

10 Pass Throughs

10 Front Squats

10 Pass Throughs

10 Back Squats

10 Pass Throughs

 

WOD:
Baseline

500 m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

Choose 3 from this list to complete:

50 DU’s

30 Box Jumps (24/20)

30 Kettlebell Swings (50/35)

3 Rope Climbs

15 Ring Dips

5 Muscle-ups

15 Snatch Balances

10 HSPUs

20 Medball Cleans

You will have 50 min to complete all work, in any order (after a 10 min warm up).

 

As of now there are 8 Paleo Challengers signed-up for tomorrow. It is our hope that although you will have your score/measurements complete you will still come hang out Saturday!!

If you were really counting on those last two days to make a drastic gain or lose, let us know…we’ll see what we can work out ūüėČ

Posted in WOD |

Date Night!

Buy in:  

Mobility…2 min each side ball/subscap and glutes

10 squats
10 adductor stretch
10 mountain climbers
10 pass throughs
10 Sotts press PVC
10 good mornings

Wendler: Strict Press

Burgener warmup/Snatch Instruction

WOD:

“Randy”
75 Power Snatches (75-55)

Cash out:  

30 sec. hollow rocks
30 sec. side plank
30 sec. hollow rocks
30 sec. side plank
30 sec. hollow rocks

 

Couple reminders:

Saturday is our last day of the Paleo Challenge…come get your post measurements/weight/baseline between 10 and 11:30…bring a snack and stay for the Open at noon!

Open competitors…we will not be running heats on Sunday, so make sure you can get it in before that! ¬†Preferably in our heats Saturday starting promptly at noon

Also…in celebration of all of the hard work put in during the open we’ll be having a carry-in party after 13.5!! ¬†Bring your family, some food and relax after 5 weeks of pushing hard! ¬†We’ll make sure to provide some sort of meat so there is plenty to refuel after the WOD! ¬†Everyone is welcome…not just competitors!!

 

Posted in WOD |