Monthly Archives: April 2014

Mother

WOD 1: Row 1000m test Rest 15 minutes WOD 2: 150 KB Swings 53/35 Every time you break perform 10 burpees....
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ThrusterUP

Strength: 100 Strict Pull-ups - 15m Time Cap WOD: For Time 30 Thrusters 75/55 9 Muscle Ups 20 Thrusters 75/55 7 Muscle Ups 10 Thrusters 5 Muscle Ups -scale for muscle ups will be x2 CTB Pull-ups/Pullups/BodyRowsX3  ...
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Club Soda

Strength: Front Squat 5-5-4-4-3-3 WODs, Your choice. EMOM 12m 3 TnG Power Cleans 155/105 7 Lateral Burpees *205/135 Or 3 Rounds 30 Wall Ball 20/14 30 Hang Squat Snatch 75/55, bar goes from below the knee hang each time  ...
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The Clean…

Come out to Open Gym tomorrow for some work on your clean! We will dissect your clean and start you on the path to making that barbell weightless. We will also help with some great mobility tools to get you in a proper rack position that will help with loads of movements! See ya there!...
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