Posts By: Avery Wittkamp

Saturday 150206 – Competition

Warm up Your choice. Skill Work 3 rounds for quality: 30 s L-sit 10 Alternating Pistols 10/each side Kettlebell Single Leg Deadlift 2 FreeStanding Handstand Attempts Olympic Lifting Tall Snatch + Snatch, from the hip 5x(2+2) For 20 minutes, every… Read more »

Friday 150205 – Competition

Warm up Your choice but include 10×1 Skin the Cats (slow, with control) and 3×5-7 Ring Swings as prep for Muscle Ups Strength Clean Deadlift: Work up to a heavy double in 15 minutes, leave a little in the tank…. Read more »

Tuesday 150202 – Competition

Warm up 2 rounds 30 second Hollow Hold 1 Slow Controlled Walk Walk 1 box circle, each direction 10 s Freestanding Handstand Hold (have partner help you if necessary, no walking!) + 2-3 rounds 5 Close Grip Overhead Squat 5… Read more »

Monday 150201 – Competition

Note: If you competed in Beat the Bracket this weekend, you should evaluate whether or not an Active Recovery day makes sense, you should to the Assault Bike Conditioning, or if you are ready for a full on workout. Warm… Read more »

Thursday 150128 – Competition

Note: If you are planning to compete in the BTB Competition this weekend, think about taking an extra rest day or doing an OlyWOD focusing on techique (sub-max weights only). Definitely skip additional HSPU work. Conditioning WHOLE 30 CHALLENGE WOD… Read more »