OPEN GYM/RECOVERY 4/24/14

Come in and work on any weaknesses. Recovery Foam Roll Bar mash Band work Lacrosse ball Pick an exercise out of “Becoming a Supple Leopard” and work that mobility for 10-15 minutes. ANNOUNCEMENT This Friday we will be having a shortened schedule. Class times during the day will be cancelled as Coach Greg will be[…]

WOD 4/23/2014

Skill Death by Power Clean (135#/95#) 1 rep on the 1st minute… 2 on the second minute… 3 on the 3rd minute… Until failure. Strength Front Squats 4 x 15 (add weight each set) Be conservative with weight – the goal is to not break these long sets up.

WOD 4/22/2014

Strength EMOM x 3 – 5 unbroken squat snatches (75#/55#) Rest 2 minutes EMOM x 3 – 4 unbroken squat snatches (95#/65#) Rest 2 minutes EMOM x 3 – 3 unbroken squat snatches (115#/80#) Rest 2 minutes EMOM x 3 – 2 unbroken squat snatches (135#/95#) Conditioning For time 20 burpee box jumps (24″/20″) 20[…]