Category Archives: WOD

Pick Your Poison

Competitors: Pick a gymnastics skill weakness. Warmup today with 30-50 reps of that movement. Based on the movement chosen here is how you should perform the warmup: - Bar movements (TTB, Pullups, CTB, KTE) and dips- sets of 10, rest 1:1, can be broken or unbroken. - Pistols, Pushups: Reps for time. Have someone check you for depth if available - HSPU-...
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Techy

Competitors: 1. Snatch Complex, 5 sets - Snatch Pull from floor, Squat Snatch from below knee hang *make this a technical day. Do not push yourself to failure. Make everything be perfect. 2. WOD 8-1, 1-8 Strict Press 135/95, Strict Pullup (any grip) *this is going to be a slower WOD. It is meant to be that way. Make the weight something...
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Red Roses

Competitors: 1. Spend 15-20m finding a max x2 Front Squat (at least 5 sets) with chains *get your work in on this. Yes we are working for a max x2, but get at least 5 sets in leading up to it. Even once you reach a max if you haven’t gotten your work in then take some...
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Sunday Partner WOD

Partner WOD starts at 10am guys, if you are going to be late that is fine. Looks like we have quite a few people taking part so if you come at 10:30 or 11:00 you will be fine. Or just come and watch and have fun as usual! Filthy 100s 100 Box jump, 24 inch box 100 Jumping...
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