“FORM to perFORM”

WOD
10 min EMOM
-1 thruster (155#,105#)
-2 deadlifts (same bar)
-3 burpee over bar
*every 3 minutes increase weight

3 min rest

10 min EMOM
-2 cleans (155#,105#)
-4 push press (same bar)
-6 sit ups
*every 3 minutes increase weight

Don't forget this weekend to make yourself available at the River Bend Bike Park!!! Check the FaceBook post for details.

Don’t forget this weekend to make yourself available at the River Bend Bike Park!!! Check the FaceBook post for details.

“Rope a Dope”

Skill (15 min)
-rope climbs
*those that are proficient you will perform a 200m run and 2 rope climbs for 4 rounds

Double unders (7 min)
-practice

WOD (goal<8min)
-50 double unders (unbroken)
-21 front squats (165#,105#)
-40 double unders (unbroken)
-15 front squats (165#,105#)
-30 double unders (unbroken)
-9 front squats (165#,105#)
*if you are to Rx this WOD you will perform 10 burpees overtime you put the bar down in the working set (last rep does not count towards burpees)

Logan... just s standard day at the Beach with some friends.

Logan… just s standard day at the Beach with some friends.

“Mind over Matter”

Strength/Technique (15 min)
Clean&Jerk
1-1-1-1-1
*if this movement still needs help use the 15 min to practice perfecting your movement

WOD (goal<16min)
4 rounds
-12 alt single arm dumbbell snatches (80#,40#)
-200m run
-20 overhead med ball sit ups (20#,14#)

A couple Ohana going to test another realm of fitness.... anyone else?

A couple Ohana going to test another realm of fitness…. anyone else?

“Are you ready?”

Skill (10 minutes)
-pull ups
*those that are proficient in butterfly look to reduce movement with a smaller but MORE powerful kip

WOD
EMOM 12min
-7 thrusters (75#,45#)
-7 pull ups
-7 burpees
*once you do not complete the work in the minute you are done

or

12min AMRAP
-7 thrusters (75#,45#)
-7 pull ups
-7 burpees

*You must declare before the start of the WOD which one you will be doing.

Good times being Epic with these two!

Good times being Epic with these two!

“Getting Heavy”

Strength (12 min)
2-2-2-2
-push press
(80%-85%-90%-95%)

WOD
4 rounds (goal<6min)
-12 deadlifts (225#,135#)
-12 wall ball (20#,14#) 10′

Strength/Technique (15 min)
-turkish get ups
4×3
*3 each arm but alternate arms after each up and down

Look at these studs!

Look at these studs!

 

“See you soon”

Skill
-handstand work (10 min)
*get yourself upside down
-double unders (10 min)
*consistency and body position is KEY

WOD
EMOM 7 min
-2 power snatches (165#,105#)
-10 air squats
*3 min rest
3 rounds (goal<6 min)
-30 double unders (unbroken)
-15 kettlebell swings (32kg,20kg)

Tory we enjoyed having you with us man and look forward to your growth with this new found passion. We will see you soon my man!!

Tory we enjoyed having you with us man and look forward to your growth with this new found passion. We will see you soon my man!!

“Hungry for more”

WOD (goal<16min)
3 rounds
-10 front squats (165#,105#)
-10 dumbbell strict press (40#,25#)
Then…
2 rounds
-15 front squats (135#,95#)
-15 dumbbell strict press (40#,25#)
Then
1 round
-30 front squats (115#,75#)
-30 dumbbell strict press (40#,25#)

9am on the crush session for two pretty birthday ladies!

9am on the crush session for two pretty birthday ladies!