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WOD

Wednesday

A. Run warmup: https://www.youtube.com/watch?v=VW42KKmjEZY B. Cover max distance in 50 min. (25 min out, 25 min back) goal is consistent steady pace. Scale to row/bike as...
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Tuesday

Team workout: In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of: 20 Russian Kettlebell Swings...
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Monday

A. Clean and jerk skill work. B. 10 min to build to today’s heavy single clean and jerk. *treat this like an EMOM, take 1-2...
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Saturday and Sunday

Saturday 8-10a: Open gym/CF lift off 10a: Starting Strength week 1/day 2 11a: FREE community workout! Sunday  Rest day!

Friday

A. Rope climb skill work. B. 5, 2-minute rounds of: 12-ft. rope climb, 3 ascents Row for calories Rest 3 minutes between rounds. Post calories rowed...
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Thursday

  Gymnastics skill development: A. Pistol progressions 1. http://gymnasticswod.com/content/pistol-progression-pt1 2. http://gymnasticswod.com/content/pistol-progression-pt2 3. http://gymnasticswod.com/content/pistol-progression-pt3 4. http://gymnasticswod.com/content/pistol-progression-pt4 B. Strict toes-bar progressions https://www.powermonkeyfitness.com/videos/bar-dynamic/strict-toes-bar-spot

Wednesday

A. Deadlift mechanics/setup/warmup B. Deadlift 5-5-5-5-5 reps *increasing each set of 5 to a solid heavy 5, shoot for 75+% by set 5 or earlier. Post...
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Tuesday

A. Snatch skill work: Burgener Warmup B. EMOTM x 15 min: 3 pos. snatch- above knee/below knee/floor building in weight ~Every other min.

Monday

A. Run warmup B. 10, 200-meter sprints Rest 2:1 between efforts. Post best and worst times. **Don’t forget to wear your Halloween Costumes! We are doing...
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Saturday and Sunday

Saturday: Gym Closed Is your gym the best around? Keep it that way with WODMedic! When: Saturday, October 29th, 2016 Hours: 9am-5pm Price: $145 per...
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