1.31.18 Abs of steel

A. Group warm up B. WOD demo C. Skill – 15 minutesPull up progression – take 15 minutes to work on developing your pull upsRing rows / negative ring or barbell rowsStrict pull upsWeighted pull upsBanded or body weight negative pull upsKipping pull...

1.30.18 Taco 🌮 Tuesday

A. Group warm up B. WOD demo C. Skill – 20 minutes5 sets of 3 reps – one time through = 1 rep3 position power clean – use LIGHT weight, jump and catch in 1/4 squat after above knee hold1″ off the groundbelow kneeabove knee **at every position...

1.29.18 Buns of steel

A. Group warm up B. WOD demo C. Strength – 15 minutesElevated step back lunges – Guys use 45 / Gals use 253×16 – 8 reps per legWork up in weight, keeping proper form D. 3 – 3 minute AMRAPS15 thrusters 65/5020 DU’s rest 2 minutes 10...