WOD “ECC event 3” 3 rounds of; 15 chest to bar pull ups 12 burpee lateral over the box jumps 16″/20″ 9 back squats 115/185   FROM THE GROUND SKILLS 5 sets of 5 close grip overhead squats (fingers inside knurling) *go for full range of motion with good technique over larger loads

WOD 30 snatch for time 95/135 *every minute perform 30 double unders SKILL 5 sets 4-postion snatch Position 1 high-hang (pockets) Position 2 mid thigh Position 3 below knees Position 4 from floor Practice positioning just like Tuesday. Go light, drill the form not the load. Every rep is a full squat. CORE 4 sets […]

REST DAY!

Please keep in mind the rest day is now Wednesday.  Class days are; Monday, Tuesday, Thursday, Friday, Saturday. WOD For time: 50 kb push press (25/35) that’s 25 each arm 40 mountain climbers 30 deadlifts 135/185 20 front squats 135/185 30 deadlifts 135/185 40 mountain climbers 50 kb push press (25/35) SKILL 7 sets of […]

Reminder, the class schedule from here on forward will be Monday, Tuesday, Thursday, Friday, and Saturday. WEDNESDAY IS NOW THE REST DAY. WOD “The Open Test” AMRAP 20 of: 50 Wall Balls, 20/14 50 Double unders 40 Box Jumps, 24/20 – games standards 40 TTB 30 C2B Pull ups 30 Burpees 20 Cleans, 145/100 20 […]