Category: Uncategorized

WOD: Pull-up Practice: 10-15 minutes (spend 10-15 minutes working on any component or type of pull-ups) 5 rounds for Max Reps:60 seconds Row for Calories30 seconds Rest60 seconds Burpee Ball Slam 40/3030 seconds Rest60 seconds Abmat Sit-ups30 seconds Rest Post results/thoughts to comments Keep working that kip folks, a bunch of you are stringing your pull-ups together better and better, and some of you are so close to getting your first pull-up. Awesome! When this pops up, if you’ve got kipping pull-ups down use it as a time to work on your strict pull-up strength. Strict pull-up strength is also hugely important and will help with all of your pulling work. See you tomorrow. Cheers. Rich getting down to the ball Trish putting some heat on the ball Cranking on the rowers – Jade

WOD: Snatch Balance: 1-1-1-1-1-1-1 21-15-9 AQAP:Overhead Squat 95/65Sumo Deadlift High-pull 95/65 Post results/thoughts to comments Great to see so many people in today and great work on all of your training. I was super happy to see some of you opt out of the snatch balance and instead work on your mobility and your overhead squat. That overhead squat is crucial to being able to properly snatch balance, and snatch for that matter, so if you don’t have it work on it, and with that said it won’t come by itself, so if you don’t work on it don’t expect it to just happen on its own. Hope to see lots of you tomorrow. Cheers. Donny with nice positioning at the top of the high-pull Our man Greg from Concept 2 busting through some overhead squats – Jade

WOD: Bench Press:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM “Fran”- 21-15-9 AQAP:Thrusters 95/65Pull-ups Post results/thoughts to comments Nice job on the bench press today everybody. I think this will be a great tool for many of you as it will help with the development of the tricep especially, which will carry over to your overhead pressing a lot. A little benchmark today with ole “Fran.” For some it was a first for many others they had done it before, some pain was had, but you all did an awesome job and pushed hard. Keep up the great work, hope to see a bunch of you tomorrow. Cheers. On the pull-up bar Gillian with a nice overhead position on her thruster – Jade

WOD: In Teams of 2 – AQAP;Row 2K (partition any way you like)then 5 rounds of23 Partner Deadlifts 315/20517 Partner Push-ups47 Air Squats (you have a set of kettlebells 53/35, they must be off the ground for one person to perform air squats, no resting them on your feet) Post results/thoughts to comments Haven’t done any team workouts in a while and it was great to see you all buckle down together and work hard. Some basic fundamental movements but we switched them up a little bit by making them all partner based. Great work. Hope you all have an awesome weekend. Cheers. Aliza and Quyen picking the bar up Richard and Jeff tagging up on a push-up Monica and heather busting out the air squats – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable. Reps are 30 for both movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps.) Post results/thoughts to comments Great job today everybody. A handful of you who missed yesterday hit today’s met-con with high-pulls and push jerks and found yourself with a nasty little workout. Always great to see you guys work your weaknesses and do things you…