Lift: Snatch Balance 20min Cap technique improvement WOD: “Open WOD 11.4” Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 OHS 120/90 10 Ring Muscle-ups *Option b DO NOT WRITE ON BOARD…this is another coaching option for extreme scalers who might not even get to the OHS. 30...Read More
Lift: 5×4 Reps Front Rack Barbell Lunge 2 Per Leg increase weight each set WOD: ” Jersey Shore” Bench Press 30 reps at body weight Rest 2 min Bench Press 20 reps at 1.25x body weight Rest 2 min Bench Press 10 reps at 1.5x body weight Finisher: 10 sets ” Jingle Jangles” 30on/30off https://youtu.be/uLFF_jMOEPwRead More
Lift: 10min of Clean Warmup 10min EMOTM 2 Clean Pulls at what SHOULD BE 110% of 1RM https://youtu.be/6SvyPlv-X08 WOD: For Time Buy in- 1 set Max Unbroken HSPU Then… 5 Rounds 10 Single Leg KB RDL 53/35 ( 5 per leg ) 20 Double Unders Cash out- 1 set Max Unbroken HSPU Log time and...Read More
Lift: 6 sets of Jerk/Front Squat complex 2 Jerks + 1 Front Squat. May use rack WOD: Tabata Hell Rest 1min in between movements Tabata push-ups – rest in the locked out position Tabata flutter kicks- rest with the feet at the 6in position head off floor Tabata KB swings- rest without dropping on...Read More
