A little pre and post WOD mobility/stability work is ALWAYS in order! Are you doing that? Did you know that post workout is a great opportunity to improve those things OR to make yourself tight and sore if you don’t?… Read more »
I spy, with my little eyes… WL 15-20min to Find 1RM Power Clean MetCon 2 RFT of: 21 Power Cleans (95/65) 15 Push Press (95/65) 9 Calorie Row Heavy and fast!
Don’t disappoint Chuck. Get your burpees done. 🙂 MetCon (At Home) For Time: 100 Burpees Yeah, it’s daunting but you’ll feel so accomplished after you’ve finished it!
We’ve got an athlete (Megan) heading to the Winter Warrior II competition next week at Offut. Let’s head out there, support her, and have some fun! MetCon 10min AMRAP 15 Power Cleans (95/65) 30 DU’s This looks a little… Read more »
This is a pretty light weight now, huh, Lisa?! It’s awesome how strong and fit you’re getting! WL 8 Rounds on a 1:30 Clock 1 Snatch @ 90% MetCon 7min AMRAP of: 10 Snatches @ Each Weight … Read more »
Looks like Jenn is picking stuff up and putting it back down again. Awesome! MetCon 2 Rounds for Time: HSPU Power Cleans (115/80) T2B BB Front Rack Reverse Lunges (115/80) Lateral Hops Over BB *30 reps of… Read more »
Let’s get to rowing and squatting! This day was last done on October 19, 2015 Strength/Skill 15min to Find 1RM Front Squat MetCon Tabata Row *Score is total calories
Doin’ some cleans today, eh, Jon? WL EMOM x 30min 2 Cleans @ 75% (EMOM x 10) 2 Cleans @ 80% (EMOM x 10) 1 Clean @ 85% (EMOM x 10) Clean city, boys and girls!
Throwback to the last, and so far, only time we’ve done “Karen.” She’ll rear her ugly head, again, at some point… MetCon (repeated from 10/20/15) For Time: 100 Wall Balls (20/14) *Every time you set the ball down =… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.