Author: Jade

*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) 20 minute EMOTM: Odd – 5/side Plate Overhead Box Step-ups Even – 1/side Turkish Get-up Pick loading you can maintain for all rounds. For the Step-ups setup with a box that put your hip and knee in line. 2) 10 minute Up Ladder: 3 Kettlebell Swings 35/26 3 Burpees Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of developing a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=innib88UVgA

*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) Front Squat – Every 2:30: 7-5-3-1 Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 7-5-3-1 Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 18 D-Ball Over the Shoulder 70/50 18 D-Ball Bear Hug Squats 70/50 800m Run 18 D-Ball Bear Hug Squats 70/50 18 D-Ball Over the Shoulder 70/50 Extra Work: 4) Banded Pull Throughs: 3 sets of 20 Rest 90-120 seconds between sets.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE