10.12.2023 Member of the Month

Strength
warm up with 3 sets of each drill- keep light to focus on technique
A. tall cleans x 2 reps
B. tall jerks  x 2 reps
youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE

6 sets of mid-patella clean + split jerk
set 1-2 @75%
set 3-4 @80%
set 5-6 @85%


 
 
WOD
Member of the Month 
"Shanna"
For Time
24-18-12-6
cals row
power cleans 115/75  95/65  75/55
12-9-6-3
kipping pull ups or ring rows

07.30.19

Warm Up

3 rounds of:
200m run
5/side RDLs with one KB

5/side sciatic nerve floss https://www.bing.com/videos/search?q=sciatic+nerve+floss+active+life&&view=detail&mid=926370EBEB0D26A2E1B6926370EBEB0D26A2E1B6&&FORM=VDRVRV
5/side KB windmills

30 feet bear crawl- slowly moving



Gymnastics conditioning: Fix your Kip
https://www.instagram.com/p/Bz--flRg-WB/

then...
30 fabulous hollow/arch swings on the bar




WOD- just grind out this wod today. Move with purpose and good form. 50m carries are to the pylons and back. Farmer carry is two KBs at your sides and cross body is one KB in the front rack position while the other KB is at your side. Switch KB positions at the pylon.


20:00 AMRAP
Farmer carry 50m 53/35 KBs
10 suitcase deadlifts/ side- one Heavier KB
Cross body carry- one racked KB, one farmer carry KB 50m (switch KB position at 25m) 53/35 KB
10 kipping pull ups/6 strict pull ups/6 really tough ring rows
60 second wall sit