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8.23.17 Elizabeth

A. Group warm up B. Strength8 min EMOM1 DL1 Hang clean1 Power clean*bar must stop at top of DL, hang must start from top of knee *start light and build in weight as you go. Hook grip 🙂 C. Elizabeth21-15-9Power cleans 135/96Ring dips *12min time cap D. Cool down...

8.22.17 Keep pace

A. Group warm up B. Row repeats3×250 max effort rest 3 min between sets C. For time:1-25m suicide25 burpees1-50m KBOH walking lunge 53/35*single arm, switch arms as needed50 DU’s *7min time cap*add 1 second to time for any unfinished reps D. Cool down...

8.21.17 Squatastic

A. Group warm up B. Strength5×4 – front squat @ tempo3:3:X:1*pick weight were you can complete all reps at tempo. C. 7 rounds1 min each round1 min rest between rounds3 front squats 155/105*from groundAMRAP air squats *score is total air squats*goal is to be...

8.18.17 Push the pace

A. Group warm up B. WOD demo/movement standards C. Barbell warmup / break to find WOD weight D. For time:Run 400m50 Hang Power Cleans 95/651 – 25m suicide50 Back SquatsRun 400m50 Push Jerks1 – 25m suicide50 Pull-UpsRun 400m *15min time cap D. Cool down...