Strength Snatch OT2 x 5 sets 1 high hang snatch (power or full) from pockets 1 hang snatch (knees) 1 snatch (floor) set 1 @ 55% set 2 @ 60% set 3 @ 65% set 4 @ 70% set 5 @ 75% CFL OT2 x 5 3 power snatch (2…
2019 06 26
Strength Dead Stop Front Squat- from bottom 8x1 starting @ 50% and building over 8 sets CFL 8x3 reps moderate weight for perfect form WOD For time 800m run 50 thrusters (45/35) 30 C2B pull ups CFL run/row 50 thrusters 30 ring seated pull ups or bands
2019 06 25
Strength Deadlift 1RM *NO dropping from top 20 mins to find 1RM warm up with ... 3x50% 3 @60% 2 @70% 2 @80% then singles to 1RM WOD AMRAP 15 12 deadlifts (95/65) 9 hang power cleans 6 S2OH
2019 06 24
This recipe, compliments of King Arthur Flour screams culinary patriotism. While it is a sinful holiday indulgence, it's a pleasure well earned. Let's hear it for the red, white and blue! Crust 2 1/2 cups King Arthur Gluten-Free multi purpose flour 2 tbs sugar 1 tsp xanthan gum 1 tsp…
2019 06 24
WOD TEAMS OF 2 AMRAP 3: P1 G2OH with plate (35/25) max reps P2 dbl KB or DB farmers HOLD AMRAP 3: P2 G2OH with plate (35/25) max reps P1 dbl KB or DB farmers HOLD AMRAP 3: P1 max cals AAB P2 OH plate HOLD (35/25) AMRAP 3: P2…
2019 06 22
Skill Pull Gymnastics/DU 50 strict pull ups (bands ok) every break in pull ups--> 15 DU 15 min time cap CFL/Newbs" 50 "seated" ring rows WOD OT4 x 5 rounds 12/9 cal bike 9 bar facing burpees 6 single arm db snatch (50/35) CFL/Newbs 12/9 cals on bike 9 bar…
2019 06 21
Eat a lot of elephant meat. Is it high in protein and grass fed? Not sure but it will certainly allow you to get a lot done, simplify your life and enable you to better achieve your goals in many situations. You’ve heard the saying ‘how do you eat an…
2019 06 21
Active Recovery OPTION 1 5-4-3-2-1 Mins on AAB after each time interval 1m HS walk/HS hold/Bear Crawl 1m strict TTB 2 turkish get ups per arm 12 lateral box step ups (20 for all) OPTION 2 Row 5k for time
2019 06 20
Strength 20 mins to find 1 RM Clean and Jerk CFL/Newbs: OTM x 5 1 power clean + 1 front squat + 1 push jerk OTM x 5 1 squat clean + 1 front squat WOD AMRAP 8 6 burpees 10 russian KBS (70/53)
2019 06 19
Strength Back Squat In 20 mins, warm up with 3 @ 70% 1 @ 75% 3 @ 75% 1 @ 80% 3 @ 75% 1 @ 85% Then single to get to 1 RM Back Squat CFL/Newbs: find 3RM or 5x3 building WOD 50 hollow rock then 4 rounds... 11…
2019 06 18