Tuesday, May 16th, 2017
Deadlift (watch the video above on what you should NOT do, always watch your form!)
3X5 Partner WOD:
AMRAP 18
9 Box Jumps
9 Shoulder To Overhead (95/65)
9 Pull-Ups
L2/L1
Sub step ups
Sub jumping pull ups or ring rows Notes: Deadlift can be done from rack or ground. Do two warm up sets of 5 reps building to a working weight. Use the same weight for 3 working sets. #WOD #ShouldertoOverhead #Shoulder2OH #BoxJumps #PullUps #Deadlift
Tuesday, April 18, 2017
A) Snatch EMOM - 9 min
L3
4 Hang Power Snatch L1
4 Drop Snatch B) 5 Rounds For Time
10 Shoulder To Overhead (135/95)
12 Pullups
14 KB Lunge (53/35)
16 Sit Ups
L1
Sub jumping pullups and weightless lunges * HP Snatch is unbroken using a weight they can catch. Any difficulties with the catch and scale them to Drop Snatch. S2O is from the ground. Reps should be done in two sets maximum. KB Lunges are done with one KB, step out and step back, alternating 7 steps per leg