Friday’s WOD – June 26th

Friday’s WOD Strength: Power Snatch Skill Work *ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added. EMOM for 5 minutes: 3 position Power Snatch at 60% 1 RM. *2 minute rest EMOM Read More …

Thursday’s WOD – June 25th

Thursday’s WOD – June 25th Skill/Mobility: Burgener /Mobility Conditioning: CAT ONE/TWO: Hero WOD “Abbate” / For Time: Run, 1 mile 21 Clean & Jerks, 155/110# Run, 800 m 21 Clean & Jerks, 155/110# Run, 1 mile CAT THREE: Abbate/ For Time: Run, 1 mile 21 Clean & Jerks, 115/75# Run, 800 m 21 Clean & Read More …

Tuesday’s WOD – June 16th

Tuesday’s WOD Strength: Establish 1 RM on Overhead Squats & Deadlifts *thirty minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.    Conditioning: 10 Minute AMRAP: CAT ONE: 200 M Sandbag Run 10 Read More …

Wednesday’s WOD June 10th

Wednesday Warm-up: (10 minutes before class): 2 Rounds: Row 200 M 10 Air Squats 5 Push- ups     CAT ONE 10 Kettlebell Pistols 35/26# 75 ft Handstand Walk 500m Row/0.5 bike     CAT TWO 10 Kettlebell Pistols 26/18# 75 ft Handstand Walk 500m Row/0.5 bike   CAT THREE 10 Pistols/ Pistol Progressions 4 Read More …