Programming Note Same structure as tuesday in terms of the Oly Lifts, this time with the Hang Clean. The skills peice is 3 sets through of this superset e.g. 50 du, 5 mu, 40 du, 4 mu, and so on. This is for movement quality, not intensity. The WOD is the well known FRAN workout. (more…)

A) WOD  33-27-21-15-9 Slams Wall balls  KB Swings 300 m run after each round (to the 100m and back)  

A) Strength EMOM x 8 5 Back Squat  5 Pull Ups B) Strength  EMOM x8 8 Raised rear foot Split Squat (alternate legs each minute) 8 Single Arm DB Rows (alternate arms each minute) C) Core EMOM x6 Max Hanging L-Sit Max Mountain Climbers  

Programming Note Ok so continuing with JT prep. We have been working on snatch cycling, no we are hitting a 2 rep Hang Snatch at a weight that you feel you would get 3. So its not a max effort, but will be just shy of this. For those competing this will be to build (more…)

A) WOD load up sleds on both sides of the turf in 2s  12 minute AMRAP one person pulls the sled one length the other does 2 lengths of farmers walk walk back to the sled, this is your rest B) WOD 2 12 minute AMRAP 10 alt KB clean and press 10 calorie row (more…)