Max Weight TGUs, Baseline and 2 X 500M Rowing Sprints
/
We managed to pack an hour with a 3-part WOD. First was TGU technique, then came baseline and to round it all out, 2 X 500m rowing sprints.
Read More
Snatch Balance, Max Height Box Jumps and Max Rep Rebounds
/
We had quite a varied WOD on July 8 & 10, that focused on producing power from the hip.
Read MoreHanging Power Snatch Maxes, 100 Pullups For Time and Med Ball Situps to Wrap It Up
/
We've really been working on our speed on the olympic lifts.
Read More1-Arm Dumbbell Snatches, Max FS and Rowing Sprints
/
After a standard warm up, we worked tech on the 1-arm dumbbell snatch, followed by front squats.
Read MoreTGU Max and a KB/BJ Metcon
/
Turkish getups made an appearance in early June.
The four rounds of 20 X KB and 20 X BJ that followed in part 2 were spicy...especially when there's a 10-min max on the WOD.
Read MoreMax BP & Rowing Sprints
/
We worked through max bench press 5-5-5-5-5 using the power lifting bridge position and finished the WOD with 3 sets of rowing sprints using a 1:1 work/rest ratio.
Read MoreMax GHD BP & Squats For Time OR Max BJ & "Megan"
/
Depending on the day and participants, we worked on core strength or max box jumps and spiced up the WOD with a metcon at the end.
Read More
Max Clean, Heavy Pull Drill & Upper Body and Core Tabatas
/
Max clean for weight (with focus on quality), heavy pull drill from the hang position & upper body and core tabatas (6-6-6 intervals of pushups, pull ups and toes-to-bar).
Read More
