Author: Jade

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) 0:00 – 30:00 – Every 5:00 x 6 sets 400m Run 25 Wall Balls 20/14 + Max Set Ring Rows/Strict Pull-ups Hit the Run and Wall Ball as an interval, in the remainder of the 5 minute block perform a set of Max Reps of either Ring Rows or Strict Pull-ups. 2) 30:00 – 40:00 – Max Reps: 60 seconds Push-ups 60 seconds Kettlebell Swings 53/35 Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts,…

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Snatch High-Pull + Low Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Start around 50% of your 1RM and build a heavy as deemed fit. 2) Snatch Pull + Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 30 Alternating Dumbbell Snatch 50/35 60 Knees-to-armpits 30 Alternating Dumbbell Snatch 50/35 Extra Work: 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 6) Farmers Carry: 400m Heavy as possible (keep it under 10…