Don’t come off the bar or else!!
Skill
Double Unders
Strength
Work to find 1 rep max Squat Clean
WOD
50 Squat cleans at 75% of 1 rep max
Now each time you take your hands off the bar to rest, do 25 double unders or 50 single unders!
Skill
Double Unders
Strength
Work to find 1 rep max Squat Clean
WOD
50 Squat cleans at 75% of 1 rep max
Now each time you take your hands off the bar to rest, do 25 double unders or 50 single unders!
Strength
Weighted Pullup 5×5
Deadlift 3-3-3-3-3
WOD
Running Diane
21-15-9
Deadlift
HSPU
400m Run after each round
Strength
L-Sit
6 Rds Max holds
WOD
7 min Amrap
Thrusters 95#/65#
HR Pushups
3,6,9,12,15,etc..etc…
Continue up the ladder of Thrusters and Hand Release Pushups for 7min. Break your pain barrier today. Get angry when you’re here and blast through that sticky area when you start to break down. Take a deep breathe and kill it. Let’s do it WODIVORES. Hell Yeah! Get pumped! Get mean! Under no circumstance do we quit. Ever! The pain you feel is temporary!
Strength
OH Squat
3-3-3-3-3-3
WOD
21-15-9
OH Squat 95#/65#
Burpee Box Jumps 30”/24”
Skill/Strength
Work to find a 1RM for turkish getup
WOD
5RDS
1 20ft Rope Climb
400m Run
Skill/Strength
Handstand Walk Progression-(Static holds and dynamic holds)
WOD
15 min AMRAP
10 KB Swings 53/35
10 Box Jumps 24”/20”
10 Ring Dips
Post WOD
Advanced Stretching.
Please do yourselves a favor and take the stretching seriously. Without that mobility component the rest of our progress on other things such as olympic lifts is hindered. Let’s dial it in and put in the appropriate time needed to stretch.
Skill/Strength:
Muscle Up progression
WOD:
10 Rds
Bear Complex
30 sec on
30 sec rest
135/95
Post WOD:
5 RDS of 30 sec Hollow Rocks
Strength:
Work to find 1 rep max of Squat Snatch
WOD:
12 Min AMRAP
Squat Snatch 75% of your 1RM
I can’t stress enough the importance of stretching before, during, and after you come here. This movement requires great flexibility. Do yourselves a favor, stretch and roll.
Strength:
6×5 Weighted Pullups
Wod:
3rds of:
5 Push Press 135/95
10 Toes to Bar
50 Double Unders
Rest 1 Min
Then:
30 Tuck Jumps
60 Pushups
120 Situps
Pick a goat and work it.
“HELEN”
3 Rounds for Time
400m Run
21 KB Swings 53#/35#
12 Pullups
Record time and log in journal. This is a great benchmark wod.
With the goat, pick your biggest weakness. The only way we get stronger is to attack our weaknesses!
