** Only a 9 am class today… with potluck following** Come dressed in your Halloween fun colors and bring your yummies. MetCon Partner WOD For Time 100 OHS (135/95) 80 C2B 60 Power Snatches (135/95) 40 T2B 20 Squat… Read more »
chest to bar
Class doing some KB DL to get warmed up for KB Swings. That great feeling when coach says, get there and hold the position. Partner Wod for Reps AMRAP 25 300m Row ME Dips 300m Row ME SA Swing… Read more »
Take a breath and going in 10…9….8… Open 17.3 3 Rounds C2B Pull ups Squat Snatch *6, 6 @ 95/65 7, 5 @135/95 8, 4 @ 185/135 9, 3 @ 225/155 10, 2 @ 245/175 11, 1 @… Read more »
Thrusters getting you down? Pick yourself back up. **Reminder 8 am meeting today for PRC** Partner Open 12.5 (AMRAP 13) 3 Thrusters (100/65) 3 C2B 6 Thrusters 6 C2B 9 Thrusters 9 C2B etc *Break Up as want, but… Read more »
Mitch and Ben a couple weeks ago during a competition. AMRAP 20 (IGYG) 100m Sprint 5 Pull ups 10 Push ups 15 Squats Rx+: C2B “Obsessed is just a word the lazy use to describe the dedicated.”… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!