WOD September 30, 2017

SKILL Jump Rope Practice CONDITIONING AMRAP in 20 Minutes *w/ a Partner, alternating movements Double Unders x 30 Wallballs x 15 Pushups x 15 KB Swings x 30 Pullups x 15 RECOVERY Calf Smashing x 2...
WOD September 29, 2017

WOD September 29, 2017

MOVEMENT 3 Rounds Weighted Passthroughs x 5 (both grips) Bottom’s Up KB Press x 5/side Squat-to-Stand x 5 Goblet Squat x 5 STRENGTH 5 Rounds Bulgarian Split Squats x 4/side Single-Arm Ring Rows x 6/side Double KB Bottoms-Up Hold x 30 sec V-Ups x 12 *rest 45 sec...
WOD September 28, 2017

WOD September 28, 2017

SKILL KB Snatch Practice CONDITIONING 2 Rounds AMRAP in 10 Minutes KB Snatch x 6/side Goblet Squats x 8 Assault Bike *or* Rower x 10 cals Russian Twists x 12/side RECOVERY Steady State Aerobic Cooldown Assault Bike *or* Rower Must breathe through the nose Minimum 3...
October Challenge

October Challenge

I’ve been thinking a lot about incentives. Specifically, how I think incentives should be aligned. Wouldn’t it be great if you could lower your health insurance premiums by training hard and eating right? Yeah, it would. Unfortunately, I don’t have any control over...
WOD September 27, 2017

WOD September 27, 2017

MOVEMENT 3 Rounds Turkish Getup x 1/side KB Swings x 15 Half-Kneeling KB Halos x 3/side STRENGTH 5 Rounds Power Clean x 1-2-3 *EMOM w/ rest FINISHER 3 Rounds Farmer’s Carry x 50...

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