Wednesday’s class swinging away… Strength 3×5 Jerk 3×3 Push Press 3×1 Strict Press From the Rack 🙂 “It’s not just enough to swing at the ball. You’ve got to loosen your girdle and really let the ball… Read more »
How do the arms feel after yesterday’s wod? Ready to get in some Pull ups and Ring dips? Strength 5×5 Strict Pull Up 5×5 Strict Ring Dip Tempo & Hollow emphasis Then 3 min ME Swings “Will your… Read more »
Gracie showing Chris how to watch the front door. Strength E3MOM x 5 ME BW Floor Press ME Strict Pullups *Score = Total number of reps completed in both movements through all rounds
Tony getting his deadlifts on… Strength/Skill E2MOM x 4 12 Pendlay Rows *Make it heavy MetCon 5min AMRAP 10 Ring Rows 2 Deadlifts (315/220) 10 Ring Dips Yep. You read that right. Only… Read more »
See you this Saturday at 10:30am, at Burke High School football field, for our free Bootcamp. Thanks to everyone who participated this last weekend for the start of our summer challenge. I’m excited to see where you’re all going… Read more »
Franny had some reservations about doing rope climbs in a WOD. Little did she know, huh? Don’t forget: Our Level I Pullup Clinic is in a week at 11am and is Free to our IHCF Athletes — We have… Read more »
It’s a butt and hamstring kind of day! Strength/Skill 20RM – 15RM – 10RM – 5RM Deadlifts Bring your big boy and big girl lifting pants!
Consistency always wins out over intensity. But when intensity and consistency are partnered, they yield amazing things, right Tony? …just because I say intensity doesn’t mean it’s at one intensity. The intensity changes on a daily basis. That’s where… Read more »
It’s important to keep balance in everything, right, Brant? MetCon For Time 5-4-3-2-1 Deadlifts (275/190) 25-20-15-10-5 Ring Dips Heavy and fast!
Recap of “Gong” and onto some overhead squats and burpees. Strength/Skill 15-20min to Find 3RM OHS MetCon For Time 10-8-6-4-2 OHS (95/65) 2-4-6-8-10 Bar Over Burpees Similar but different with the burpees. Yep.
Way to get after the “31 Heroes” Wod on Sat. Rain or shine, you know how to put in the work!
10 RM Thrusters
Then Skill work
“Gold is tried by fire, brave men by adversity.” – Seneca