January 27, 2021
Back Squat 5-5-5-5-5 Changing up our lift but going back to sets of 5. This short cycle will run just like our front squat did in previous weeks. The goal is to find challenging but successful work sets. In the coming weeks we will lower the reps and work on increasing the weight. Rest no […]
January 26, 2021
Build the BaseFor time:Row, 5 kmEvery 3 mins complete:10 Wall Balls, 14/10 lbs, 12/10 ft Goal: No more than 10 full rounds to complete the 5 km. The 5km row with some wall ball tossed in the mix. This may end up being a bit shorter than some of our longer efforts on days like […]
January 25, 2021
Hang Clean & Jerk 2-2-2-2-2 Revisiting our variation from week 1! Each rep should have you completing the jerk after the clean. You can drop the bar between reps if needed or work on cycling the barbell as well. Keep in mind this is supposed to have you with PERFECT reps. Once you find your […]
January 23, 2021
8am-10am: Open Gym10am: Group WOD 5 rounds for time of:60 Double Unders20/17 Bike Calories10 Deadlifts, 225/155 lbs1 Legless Rope Climb Goal: sub 13 mins This is likely going to be a bit of a “turn and burn” workout if you are good with doubles and have some confidence with the rope climb. With shorter rep […]
January 22, 2021
“Jenny”Complete as many rounds as possible in 20 mins of:20 Overhead Squats, 45/35 lbs20 Back Squats, 45/35 lbsRun, 400 m U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan […]
Januar 21, 2021
Grunt Work! 15-12-9-6-3Dball over Shoulder (100/70)T2b*50′ Double KB Front Rack Carry after each round(53’s/35’s) Goal: Get it done! Dball! Been a bit since we’ve moved these. Be sure to lock in that back, keep the ball close and utilize the hips for momentum. Focus on keeping tension throughout your body on the T2B and work […]