Squats & Jerks

Thursday, May 17

WOD: 3 rounds - 12 front squats 115/85, 10 push jerks 115/85 (from ground)

Strength: OH Squat 5x5 @ 75%

Gymnastic Prep: Complete 100 Hollow rocks with 2.5 pound plate overhead - every 25 reps pause for :10

Recovery: With hip circle, monster walk length of training area


KB Snatches and T2B

Tuesday, February 2

The Open Starts on February 25th, OC will be completing the first workout on Friday, February 26th. To read about the open please read this Post. To complete the online survey about the Open. If you have questions please post to comments.

WOD: 21-15-9 KB Snatch 53/35, T2B

Strength: 12x1 Push Jerk @ 70% of 1RM Push Jerk

Accessory: 1xME Pull ups strict, 1x kipping pull ups, 1x max butterfly pull ups

Recovery: 1x100 banded tear aparts

Strict Pull ups : Strict Pull ups Strict, no kipping pull ups.