Monday Power cleans 2 EMOTMx6 up to 85% E3Mx8 Odd 400m sprint Even 6 Power cleans+12 pullups or 8 muscle ups Use the EMOTM to warmup to slightly heavier than the wod weight. For the wod, ATTACK the run. Use a weight that you can’t TNG 6x in a row. You should approach it with […]

Monday 3x 10 strict pullups 1rd every 5 minx4 400m run 12 DB Front rack lunges 50/35 12 DB PP 50/35 Alot of people have expressed interest in getting pullups, bar muscle ups, etc.  Strict pullups are a foundational movement for more advanced gymnastics moves.  Run hard on the 400m.  The goal is to finish

Tuesday 1k Row 10 Deadlift 185/25 10 Barfacing burpees 1k Row 10 Deadlift 225/155 10 Bar facing burpees 1k Row 10 Deadlift 275/185 10 bar facing burpees Its always fun to change weights during the wod.  This is intended to be heavy at the end, but low overall volume.  Wods like this will help flush

Monday Kang squats DU skills barbell cycling skills “Mr Clean” Power clean and Jerk 115/75 10-1 30 DU after each round   keep the load light and work on efficient cycling. On the DU, don’t try to go fast, just try to keep moving. Try for unbroken on the lift and quick transition to the

Monday Happy birthday Coach Kenna! Deadlift 3 EMOTMx8 min all deadstop 65-80% 3rds 400m run 12 Deadlift 225/155 20 Ring pushups   Focus on the setup for the deadlifts.  This is a movement that doesn’t need to be done to max intensity very often to see progress.  Simply working at the above % will ensure

Monday 3 PC EMOTMx8 min 5rds 5 Power clean 155/105 10 Burpees 15 Wall balls 20/14 During the EMOTM, focus on cycling. Don’t go super heavy, 70-75% will get you good and warmed up. Use a weight you can touch and go for the wod. We want quick transitions to spike the HR. Tuesday 3x

Monday 3x 6 RDL 3211 15 GHD situps “Bullseye” 12 min AMRAP 800m run buy in 10 KB SDL 70/53 10 Ring Pushups 30 DU RDL are a new movement for most of us and are a great way to develop the posterior chain.  a great weight to use is 75% of your clean.  The

Monday Press 1rm “””Happy 50th Birthday Bill Winn!”” 15.3 14 min AMRAP 7 MU 50 WB 20/14 100 DU Today we see where we are on strict press.  Improving this lift will have a lot of carry over to handstand pushups.  This wod is a lung burner.  I would break up the movements in 2

Front squat find 1rm Big lap 37 Front squats 155/105 37 Knees to elbows 37 Cal row Happy 37th to Steph Wolters! Be smart here on the run, I’d suggest breaking the squats up in 3 quick sets. Same with the KTE. This is a fast paced wod, but not an all out sprint. Tuesday

Monday 4 sets 5 sumo Deadlift 70% deadstop 8/8 BSS “Run and Gun” 800m run 25 Ring pushups 400m run 15 Ring pushups 200m run 5 ring pushups The goal of today is to strengthen those glutes! These muscles stabilize the hip which then provide knee and low back stability. Sumo DL and bulgarian split