WODs 12/10/18-12/14/18

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Monday 2 power snatch+1 OHS EMOTMx8 12 min AMRAP 12 OHS 115/75 40 DU 12 TTB 40 DU This is week 2 of focusing on snatch technique. The goal is bar path. Scale the weight so that you can make it look pretty! For the metcon, we want loading that you can move unbroken for… Read more »

WODs 12/3/18-12/7/18

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Monday 1 pause power snatch+1 power snatch EMOTMx8 4rds 9 Power snatch 95/65 15 wallballs 20/14 200m run For the next month we are going to work on improving our technique on snatch.  The goal of the EMOTM is pulling mechanics.  This is practice, not competition.  Make it look pretty.  For the wod, scale the… Read more »

Wods 11/26/18-11/30/18

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MondayHope you all had a great holiday! Today we get to showcase the strength we’ve built over the past 6 weeks. Time to see some GAINZ! If you are new, we can scale this to working up to a challenging but technically sound single to give you numbers to base off of for the upcoming… Read more »

WODS 11/19/18-11/23/18

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Monday 1rd every 5 min x4 Run 400m 8 Front squat increase wt each rd (From floor) start at 65% 40 DU This is a different type of strength workout. The goal is to see what you can get up to with an elevated HR. We define strength as the functional application of force. So… Read more »

Wods 11/12/18-11/16/18

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Monday Veteran’s Day Tuesday Back squats 5-4-3-2 85-90-95-100% 12 min AMRAP 4/4 OHL R 53/35 4/4 OHL L 8 KB squats 2×53/35 8/8 KB PP(1×53) 60 DU Last week of the squat cycle! Time to see those gainz. If you haven’t been consistent, back it off. It should be hard, but I want you all… Read more »

Wods 11/5/18-11/9/18

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Monday Back squats 6-4-3-2 80-85-80-95% 600m run 50 Wall balls 20/14 400m run 25 wall balls 20/14 The squats are really heavy now. If you haven’t been consistent scale this back 5-10%. Hit the run at 85%, and then get as many of the 50 wallballs as you can unbroken. Once you get to the… Read more »

Wods 10/29/18-11/2/18

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Monday 2 Power snatch+1 OHS EMOTMx8 15-12-9-6-3 Power snatch 95/65 Ring pushups 200m run Focus on a tight bar path on the power snatch and staying engaged during the squat. Use a weight you can do 15x in a row for the wod. If you need to break the reps, it should be on the… Read more »

Wods 10/22/18-10/26/18

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Monday Back squats 3×8 75% 10 pullups each round 3rds 20 Goblet squats7 70/53 4 wall walks 50 DU Week 3 of the squats. Have way done after this week folks! Stick with them and you’ll see some major gains. Start the wod with a KB you can get all 20 on the first round…. Read more »

Wods 10/15/18-1/0/19/18

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Monday 3×5/5 windmills+5/5 single arm OHS PVC 13.1 17 min AMRAP 40 burpees 30 snatch 75/55 30 burpees 30 snatch 135/75 20 burpees 30 snatch 165/100 10 burpees Max reps 210/120 This is both endurance and strength. To get to the heavy weights, you gotta earn it. If these weights are too, heavy, dial them… Read more »

WODs 10/8-12

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Monday 8 October Back squats 3×10 65% Super Set 10 strict pullups 3 Rounds 18 Cal Bike/Row 18 Dumbbell Walking Lunges 50/35 18 Kettlebell Swings 70/53 Today is day 1 week one of our squat cycle.  Don’t worry if this seems too easy, it starts off slow and builds steam over the next month.  Week… Read more »