WARM UP 4 Rounds 6 Burpees10 Box Step Overs 6 Strict Pull Ups or Ring RowsReview press, push press, push jerk7 minute emom1 strict press2 push press3 push jerkWod Will we see db box step overs in the open… probably AMRAP 8 MInutes Climb the Ladder:2 Burpee Box Jump Overs 24/20″2 Double DB Box Step...Read More
WARM UP 8 min Amrap 250m machine 20 Lunges 10 Burpees 20 Air Squats 10 cleans 10 Split Jerks Remaining Time :15 REVIEW Take 15 minutes to build to about 80 percent on your clean and jerk :30 WOD For Load: Every 3 Minutes for 21 Minutes (7 rounds) 24 alt db snatch 50 Double...Read More
We will leave 2 lanes open in the back of the gym for Open attempts. Please try to have a judge ready to go beforehand. -there is no open gym Monday through Wednesday from 11-2. Gym will be closed upCoaches choice warm upThen in teams of 2Wod 1- 12 Minutes 20 Cals30 Push ups30 air...Read More
8am-Teams of 4 (were going to try to have most of the equipment outside)35 Minutes AmrapP1-8 sled pushes (down and back is 2)P2-sandbag cleans over yokeP3 Row for cals P4 ski for calsSwitch partners when the sled person is done. sled goes to sandbag, sandbag goes to row, row goes to ski, ski goes to...Read More
WARM UP 3:00 Machine of choice -Then- Alt. EMOM 6 Minutes1- 10 Empty bar clean and press2- 15 Wall Balls Unbroken3- Shuttle runs* *start slow with a focus on technique, build in speedeach round ~ : 10 STRENGTH Coaches will start a 10 minute clock. Athletes will warm up to 70% of the 1RM Power...Read More
WARM UP 2:00 Banded 7’S 3 Rounds200 M Run6 Push Ups5 Burpees *Wall Walk Review Scaling Options for being inverted (Strict DB Press) :25 WOD With a PartnerAMRAP 8 MinutesP1: 15/12 Bike CalsP 2: Max Wall Walks (while P1 works) Switch when P1 completes Cals. REST 3 MINUTES AMRAP 8 Minutes P1: 15/12 Bike CalsP2:...Read More
WARM UPAMRAP 7 minutes8/6 Calorie Bike5 Strict Pull Ups or 10 Ring Rows10 Box Step Overs5 Bench Dips *RMU Drills :20 SKILL MU OR Strongest Gymnastics Pull RX CapacityFor Time with a partner, split anyhow: 60 Muscle Ups RX Capacity: for athletes who can complete the 30 MU for time benchmark in 4-8Minutes. Intermediate Capacity...Read More
Last chance to attempt or redo the open workout is at 5am, 6am 9am or 10am but line your own judges up. -Know the workout standards before you start. -no open wods during open gym.-use your phone to time yourself. gym clock is for the class WARM UP 3:00 Machine, Increasing intensity each minute -Then-...Read More
