Wednesday Nancy
Pausing Overhead Squat 7 Sets of 1 Rep There are (4) pauses, each for a single second. Pause #1 – 1/4 of the way down (quarter squat)...
Tuesday Water Break
Hang Power Clean Complex On the 1:30 x 5 Sets: 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans WOD: “Water Break” Part #1...
Let's Get to It
Tempo Pausing Front Squat 5 Sets: 1 Tempo Pausing Front Squat 1 Front Squat Tempo: 5s negative, 3 second pause in bottom. Regular stand....
Up Chucking Saturday
Chuck Heavy For Time: 1 mile Row 100 Push-Ups 1 mile Run 100 Thrusters RX-45/35 1 mile Row
Snatches & Aerobics
Pausing Snatch Pulls 5 Sets of 2 Pause (2) seconds at knee level. Power Snatch Complex On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang...
The Good Life
Conditioning “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″) Odd-Object Conditioning 3 Rounds, Not for Time:...
Wednesday, Keep It Movin
Power Snatch Complex On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Midline 6 Rounds, Not for Time: 18...
Leg Day
Warm: Coach’s Choice Skillz: 10:00 Double Unders Practice WOD: 500 Air Squats Every 2 minutes on the minute Driveway Lap
Welcome to Monday
Strength: Strict Press: 12-10-8-6-4-2-1 WOD: 5 x 3:00 Rounds :30 ME on Bike or Rower 30 Alt. Arm DB Snatches 15 T2B or K2B RX- 50/35
