A. 1 Power Clean+1 Front Squat+1 Hang Power Clean B. 5 minute AMRAP: Hang Power Clean (155/105 or scale up/down as needed) *Every time the bar is dropped, perform 10 lateral hops over the bar. One “hop” is back and… Read more »
Posts By: Allison Bojarski
5 rounds of 4 minute AMRAP: 10 Kettlebell Swings (24/16) 10 Box Jumps (20/14) 10 Sit ups Rest 2 minutes NOTE: The next Endurance classes are Wednesday, December 3rd.
A. Technique: Split Jerk Footwork Drills B. Split Jerk 7×3, increase every set
Whole30 nutrition seminar / Toy drive! 5 things you can do right now to have a better WOD later The United States of Thanksgiving Technology can help cure but healing is about more than just focusing on disease Stop learning,… Read more »
Competition wrap-ups: Beat the Bracket, Belle 2014! 5 things you should do every day Training through injury How does alcohol affect your athletic performance? Metaphorically speaking: Our most sophisticated thinking relies on bodily experience In case you SOMEHOW missed it…Odell… Read more »
Partner WOD 10 Rounds for reps of: Partner A – 500 m Row or Run Partner B – 10 Push Press then AMRAP No Push up Burpees Score is No Push up Burpees and total rowing or running time.
A. Technique: HSPU B. 5 rounds for Reps of: 1 minute HSPUs 1 minute Alternating Pistols 1 minute Double Unders 1 minute Rest
A. Technique: 3 Position Cleans B. Partner WOD: 100 Cleans for time (95/63) Partition as desired. Pass through a full squat for each repetition.
A. Work up to a heavy 3 rep Deadlift in 15-20 minutes in no more than 6 total work sets. B. 15-12-9 reps for time of: Deadlifts (65% of heaviest 3 RM for the day) Box Jumps (24/20)