Month: July 2018

Strict HSPU: 10 Round Ladder Min 1: 1 HSPU Min 2: 2 HSPU Min 3: 3 HSPU continue in this fashion for 10 rounds If

Clean Complex 1 Semi Squat Clean 1 Hang Semi Squat Clean 1 Squat Clean 1 Hang Squat Clean 1 rep. 5×1, every 90 seconds *when

Skill: Rope Climb Tricks of the Trade Check on IG –> #ifTechnique or #ifROPECLIMB for tips  Mobility: If time permits WOD – 35 Min Ladder

Back Squats: 12×2, 80%, Every 90 Seconds FOCUS: Move under control, nice smooth pace For Time Ladder – 12 Min Cap 10-20-30 Pistols (1 for

Snatch Balance: 10×1, EMOM, OFF RACKS FOCUS – CATCHING WITH THE BAR LOCKED OUT OVERHEAD AND RETURNING SAFELY TO YOUR BACK WOD: For Time –

NEXT EVENT: LIFT OFF – JULY 15TH– CLICK ME Running Month – Part 2 2RFT – 38 min Cap 800 Meter Run (5 Laps) (or

NEXT EVENT: LIFT OFF – JULY 15TH– CLICK ME Strength: DL 5×2, 7 Sec hold at the top every rep  PLEASE FOLLOW THE SHOE CHANGING

NEXT EVENT: LIFT OFF – JULY 15TH– CLICK ME Strength: Back Squats, 6×1 PLEASE FOLLOW THE SHOE CHANGING POLICY,  THIS IS HERE B/C PEOPLE STILL

NEXT EVENT: LIFT OFF – JULY 15TH– CLICK ME Max Meters in 1 min 15 sec or 300 Meter Row, Whichever happens first Every 3

NEXT EVENT: LIFT OFF – JULY 15TH– CLICK ME 5 Strict Pull Ups, 5 Strict Leg Raises (legs straight if possible) PLEASE FOLLOW THE SHOE