Jan 21

Strength

Heavy Single - Front Squat

MetCon

Open WOD 12.2

10min AMRAP

30 Snatch (75#/45#)

30 Snatch (135#/75#)

30 Snatch (165#/105#)

Jan 18

Strength

A1. 5 x 3 Back Squat @ 80%

A2. 5 x 3e arm KB Clean & Press

6pm CompWOD:

20min AMRAP

5 Power Clean 145#

10 Toes To Bar

15 Wall Ball

Jan 17

Strength

4 x ME Ring Dip

4 x ME Supine Ring Row

MetCon

800m Run

75 KB Swing

800m Run

*Reminder: Friday @ 6pm we will be hosting a Competition WOD.*

Jan 16

Skill Work

5 x 1 ME Vertical Jump

MetCon

4 Rounds of:

7 Handstand Push Up

14 Toes To Bar

Cash Out

2:30 Plank Hold

Jan 15

For those of you who have attended my muscle up clinic, this is how it is done. Great to see the right positions in slow motions. Watch the pull back on the rings as she swings forward, the hips extended to the rings, then the aggressive sit up over the rings.

Strength

7 x 1 Split Jerk

MetCon

"Nasty Girls"

3 Rounds of:

50 Air Squat

7 Muscle up

10 Hang Power Clean (135#/95#)

*Every 3rd Friday (unless specified otherwise) we will host a Competition WOD.*
These workouts will be Challenging!
Time: 6:00pm
We will hangout afterwards for some food and drinks too.

Jan 14

Strength

5 x Clean Pull + Hang Clean

(Heavy as possible)

MetCon

100 Burpee

Jan 11

A1. 5 x 1 KB Turkish Get Up

A2. 5 x 2 High Bar Back Squat @ 80% of 1RM

B. 500m Row