Month: September 2015


   MOVEMENT PREP #3 BUY IN: A1. FLR on rings; 60s; rest as needed A2. Good Morning; 12 reps; rest as needed X4 THEN… 8 min AMRAP 6 HSPU 12 KBS (53/35) 24 Double Unders rest 2 min 4 min AMRAP 2 Rope Climbs 2 Wallwalks Max rep burpees in remaining time


   MOVEMENT PREP #3 BUY IN: Power Clean (w/ 2s pause 2″ below knee)+Clean; rest 90s X6-8 *Focus on making speed and technique consistent regardless of weight. THEN… 500M row 20 Thrusters (115/75) rest 2min 500M row 20 Shoulder to Overhead (135/85) rest 2min 500M row 20 Hang Cleans (155/105) *I will answer your question …
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Cindy or Angie

   MOVEMENT PREP #1 BUY IN: Every 2 minutes for 10 minutes: Back Squat; 5 reps@70-80% of 1RM THEN… Your choice of: “ANGIE” 100 Pullups 100 Pushups 100 Situps 100 Squats 20min CAP or “CINDY” 20min AMRAP 5 Pullups 10 Pushups 15 Squats

Saturday Oly clinic 10:00

This Saturday we’re going to do something different. We will first back squat for doubles up to a solid work set, no %’s. After that, we will work on rack jerks! The following video is a Chinese athlete squatting over 600lbs at 170lb body weight. Just. Get. Stronger. —  Colin Rigney PT, DPT, OCS, RMSK

Partner WOD

   Alternating rounds with a partner, complete six round of the following: 200M run 20 Pushups 40 Air Squats 20 Box Jumps (24/20) 200M run

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