Class WOD: EMOMx20 5 rounds of: Min 1: 12/10 Cal Assault Bike Min 2: 15/12 Calorie Row Min 3: 30 Double unders Min 4: 100m Run 2016 OPEN ATHLETES 1. Clean EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground 2. Squat 1-10-1-20-1-30 rep Back...Read More
Class WOD: 15 – 10 – 5: Power Cleans (135/95), HSPUs(Mod, push ups) Directly into: 15 – 10 – 5: Hang Power Cleans (135/95), Ring Dips Post Times to Comments. 2016 OPEN ATHLETES 1. Conditioning For time: 15-10-5: Power Clean, 135/105 HSPU Directly into… 15-10-5: Hang Power Clean, 135/105 Ring Dip 2. Conditioning A. EMOMx8: Odd:...Read More
Class WOD: Teams of 2: 2 Rounds for time of: 40 Overhead Squats, 115/80 40 TTB 20 Squat Snatch, 115/80 20 Bar MU(Mod burpee pull up) 2016 OPEN ATHLETES SESSION 1 1. Snatch With a running clock A. 0:00-4:00 work up to a heavy single Snatch Grip Push Press from a rack B. 4:00-8:00 work up...Read More
Open Gym 1-2pm. WOD: 3 rnds 20 Abmat Sit-Ups 30 Hip Extensions 40 Flutter Kicks 50 Banded Good Mornings 60 Second Plank Hold Post Scores to Comments.Read More
