Author: Jade

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1a) 0:00 – 21:00 – Every 3:00 x 7 sets: 12 Dumbbell Deadlifts 50/35 9 Dumbbell Hang Power Cleans 50/35 6 Dumbbell Shoulder-to-Overhead 50/35 + 5 Floor Press Start at a moderate weight for your Floor Press and build as heavy as deemed fit. Upon finishing the 12-9-6 the remained of the 3 minute window is to complete the Floor Press. The 12-9-6 shouldn’t take much more than a minute, scale appropriately. 1b) 21:00 – 30:00 – 9 minute EMOTM 3-5/side Pistol Squats Scaled Pistol is either done with a band which is more advanced, or done as a Box Squat…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 400m Run 40 Pull-ups 400m Run 40 Push-ups 400m Run 40 Knees-to-armpits Extra Work: 4) Rope Climbs: 10 minutes Practice Work on any facet of a Rope Climb. 5) Band Pull-Aparts: 100 Reps Not for time. Switch between over and underhand every 10 reps. For results post detailed weights,…