Beginner

Thursday 141023 – Beginner

A. Warm up Complex: 3 Muscle Snatch + OHS + Snatch B. Hang Snatch from Below the Knee Position up to Heavy Single in 5-7 sets C. Alternating Tabata intervals: Air Squats Burpees Perform 20 seconds of Max Squats, then… Read more »

Wednesday 141022 – Beginner

A. 3×21 Unbroken Kettlebell Swings (AHAP) Rest 3 Minutes between sets B. 21-15-9 reps for time of: Deadlift (225/153) Box Jumps (24/20) (Strict 10 minute time cap)

Tuesday 141021 – Beginner

A. Work up to a heavy five reps of Front Squat in 20 minutes. B. Partner WOD, partition as desired: 40 Pull ups, “Rest” – hang from the bar 60 Push ups, “Rest” – plank hold 80 Goblet Squats (24/16),… Read more »

Saturday 141018 – Beginner

“Pet Stone” 3 Rounds for time of: 20 Box Step Ups with Wallball in hands (20 inch box) 20 Sit Ups with Wallball 20 Wallballs (20/14) Every time the ball hits the ground, run 400 m (without the ball).

Friday 141017 – Beginner

A. 12 minute EMOM: 1-5 HSPU *Scale to 15-30 second handstand hold or 1 Wall Walk B. 3 Rounds for time of: 400 m Run 12 Toes to Bar 20 Overhead Lunges with plate (45/25) Here’s what’s on tap for… Read more »