WOD

09 Jun
0

DE 6 x 2 box squat 50% of max bar weight + 50% of max band tension at top CONJUGATE 3 x 1 minute on one minute rest front squat 65/95 a1.  25 rev. Hypers a2.  25 hanging knee raises (hips past 90) *ankles cannot travel behind hips, this eliminates a big kip 4 x […]

07 Jun
0

SCALED Regional TEAM WO #6 In teams of 2 with 1 person working at a time 100 dbl unders 50 each 50 HSPU while partner holds handstand 50 T2B while partner hangs from bar 50 Shoulder to overhead 135 / 95 while partner holds in rack position 30 front rack lunges 135/95 stationary each For […]

06 Jun
0

CONJUGATE: Lower ME A. Sumo DL ME B1. Seated GM 3×5 B2. Russian Twists 3×20 w plate 25 C1, Bulgarian FS x5 leg C2. Thrusters x5 C3. Front Squat x5 45/55/65/95  – Choose your weight 3 rds D. 2×50 banded pull throughs ENDURANCE: Strength: Sumo DL High Pulls 5×3 Heavy-ish Conditioning: Airdyne / Rower / […]

05 Jun
0

REST DAY MOBILITY @12:00 PM and  5:30PM

04 Jun
0

CONJUGATE/ ENDURANCE: Power Snatch x1 / Hang Snatch x1 @ 50% Form and SPEED  5 sets Power Cleanx1 / Hang Clean x1+ Jerk @ 50% Form and SPEED  5 sets CONDITIONING: JACKIE-ISH 800 meter run 50 Thrusters – 45 lbs ( You must SET the bar down or rep will NOT COUNT) 30 Pull Ups […]