3 Comments

Hold up!

Workout:

teams of 3:
400m run (whole team)
150 DB snatch (50/35) while partner holds handstand, other rests
400m run
100 T2B, while partner dead hangs, other rests
400m run
50 syncro burpees to plate - all 3
 

3 Comments

5 Comments

BT2B

Skill:

Snatch technique/build up
 

Workout:

100 burpee toes-to-bar for time
*2 squat snatch EMOM (185/125)
 

5 Comments

5 Comments

White

WOD:

5 rounds:

3 rope climbs, 15-feet

10 toes to bar

21 overhead walking lunge steps, with a plate (25/45)

Run 400m

*U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

5 Comments

3 Comments

Heavy Overhead

Skill:

4 rounds:

50 second run, easy

1 minute run, hard

1 minute 10 second run, moderate

** Bring a watch to class if you have one

WOD:

Build to a heavy 1 rep Overhead Squat

3 Comments

4 Comments

Legend Of The Bells...

Skill:

10 min EMOM:

Odd: Max Wallballs

Even: Rest

WOD:

4 rounds for time:

30 sit-ups

20 dumbbell or kettlebell deadlifts (35/50)

20 burpees 

10 dumbbell or kettlebell power cleans (35/50)

4 Comments