by Anni | Jul 31, 2017
VIDEO
WOD
a. Front Squat 3×10
b. For time:
– 500m row, 20 slam ball
– 750m row, 15 slam ball
– 500m row, 20 slam ball
…
4pm Kettlebell
Partner up for double kb work
3 reps each 5 working sets
Front squat
Clean
Front squat
Press
Front squat
Swing
Then finisher
by Anni | Jul 30, 2017
VIDEO
5-10-15-10-5
– Deadlift (185/155)
– Hand Release Push Up
Bear crawl holding DB in each hand 1 length of the cage in between each round
by Anni | Jul 30, 2017
Strong overhead position
Another Open Gym Sunday with Coach Travis from nine until noon.
Open Gym a a great time to make up a workout that you missed, practice your technique on a difficult movement, or even just spend some time stretching.
by Anni | Jul 28, 2017
VIDEO
8am Kettlebell
45 on 15 off for 3 rounds
Goblet squat, kb pushup, ring rows, walking lunges
Then
1 hand swing r/l
Inchworm
Box step ups
Burpee no pushup
…
9am WOD
a. AMRAP in 8 min
– 5 OH squat (135,95)
– 200m run
b. AMRAP in 4 min
– 5 Front squat
– 100m run
c. AMRAP in 2 min
– 5 Back squat
– 50m run
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