by admin | Dec 12, 2018 | WOD
Metabolic Conditioning: Snatch Complex: 6 rds – 1AE3M Power SnatchHang Power SnatchHang Squat SnatchSquat Snatch Movement Skill: Goat Practice – 10 min
by admin | Dec 11, 2018 | WOD
Metabolic Conditioning: 10 Thrusters(135/95) 50 Double-Unders 8/40, 6/30, 4/20, 2/10 Movement Skill: Skill PracticeWall Ball to higher targets – 1AE2M 20 reps to 10’15 reps to 10′ + 1 block10 reps to 10′ + 2 blocks5 reps to 10′ + 3...
by admin | Dec 10, 2018 | WOD
Metabolic Conditioning: Happy Birthday J. Miller3 Rounds400m Row/Run (at least 1 rd must be a Row)12-8-46 (Elements Rotate order each round)
by admin | Dec 9, 2018 | WOD
Barbell Skill: Clean & Jerk Complex: 6rds -1AE3M Power CleanHang Power CleanPush-JerkSplit Jerk Movement Skill: OPEN Prep Skill Drill Muscle-Up ProgressionLow Rings OnlyProgress from feet under rings to L-Sit Muscle-Ups – 10 min
by admin | Dec 7, 2018 | WOD
Metabolic Conditioning: Michiko’s Birthday Workout Buy-In: 47 Double-Unders 4 rounds – 12 Box Jumps(24/20) 8 Deadlifts(275/185) 18 Wall Ball(20/14 to 10′) Cash-Out: 8 Muscle-Ups OR 47 Double-Unders
