Blog2018-09-09T03:04:43+00:00

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WOD

9/18/2021

Workout 10 RFT 10 Sumo deadlift high pull (95/65) 10 Box jumps (30/24) 10 Wall balls (30/20) **We had a lot of hip extension in Thursday's double strength day, and it's put to use today [...]

9/17/2021

Skill Work Toes to bar EMOM x 12 1. Seated pike leg lifts, or Hip hurdles 2. Arch to hollow swings and banded hollow lat pull downs - alternating each round 3. Toes to bar [...]

9/16/2021

Strength 1 EMOM x 12 3 Position power cleans# x 2 *Increase weight on rounds 5 and 9 #Above the knees, below the knees, from the ground Strength 2 Pause push jerks 5 x 3 [...]

9/15/2021

Workout 20 min AMRAP 100m KB Suitcase carry (1-53/35) 3 Wall walks -- (a few optional progressions 6 C2B pull ups -- scaling options 12 Pistols (6/leg, alternating) **Taking the weighted work we did yesterday [...]

9/14/2021

Strength Bench press 5 x 3, 31x1 tempo Workout 4 RFT 5 Devils press + Push press (45/30) 10 Weighted box step overs (24/20) **Working on control with the bench press. Give the sternum a [...]

9/13/2021

Strength Step back lunges 3 x 8/leg Workout 12 min AMRAP 1-2-3-4... Hang squat cleans (115/75) 20 Lateral hops over the bar *Completed as 1 hang squat clean, 20 hops; 2 HSC, 20 hops; 3 [...]

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