9/18/2018

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JJ was co-coaching class today.

WOD

3 Rounds for time

10 Hang power snatch (125lbs/85lbs)

15 Ring dips

20 Wall ball (20lbs/14lbs)

400-meter run

*15:00 cap!

INTENDED STIMULUS AND WORKOUT OPTIONS

This workout is meant for the athlete to do all the movements unbroken and focus on pushing the pace. We are capping this workout at 15:00 to encourage this goal. Faster athletes will finish under 12:00.

9/17/2018

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Are you kitten me? Baby nanos??? Thanks to the Hastings and the Griffiths for all this stuff and thank you to all of our awesome friends that so generously gave to our cute little monkey. We appreciate you guys.

AMRAP 12:00

2 Overhead squats (135lbs/95lbs)

2 Chest to bar pull-ups

4 Overhead squats

4 Chest to bar pull-ups

6 Overhead squats

6 Chest to bar pull-ups

.....continue in this fashion until the clock hits 12:00.

**DO 3 FRONT SQUATS (135lbs/95lbs) every minute on the minute including 0:00. (12 sets)

  INTENDED STIMULUS AND WORKOUT OPTIONS

The goal for is some relatively high volume of squat variations and pull-ups. The load should be moderate allow for the athlete to complete at least 15 reps unbroken. The chest to bar pull-up volume will add up. If an athlete cannot perform more than 10 chest to bar pull-ups unbroken, consider the intermediate scaling option to help keep moving.

9/14/2018

WOD

AMRAP 30:00

Run 800 meters

Then, 2 rounds of:

5 Power cleans (185lbs/125lbs)

10 Deadlifts (185lbs/125lbs)

30 Double Unders

AMRAP = As many rounds and reps as possible.

*The run is 8 reps each round is 98 reps.

This is intended to be a long workout where a sustainable effort is the goal. Work for consistency throughout the entire duration of the workout. The power clean and deadlift load should be moderate and allow for consistent singles to be achieved.