Month: April 2014

WOD – 5/1/2014

STRENGTH/SKILL Clean Deadlift + Straight Arm Clean Pull + Power Clean – work up to a max, drop the weight by 10%, do 3 more sets. Pull-Up Progression – W3D2 ABs Coaches Choice….

WOD – 4/30/2014

SKILL/PLAY Candlesticks WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters 95/65lbs 30 Double-Unders   Post times to comments. Details at GymnasticsWOD

WOD – 4/29/2014

SKILL Toes to Bar – Spend 10 minutes refining your kip or learning the basic kip. WOD AMRAP 12 Minutes 50 Box Jumps 24/20″ then, 8 Toes to Bar 8 Burpees The 50 Box Jumps are a buy-in for the WOD and counts towards the 12 minutes. Post-WOD 3 x 5-8 Face Pulls with a …
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WOD – 4/28/2014

STRENGTH Front Squats – 5×3@80% Pull-Up Progression – W2D1 (week 2, day 1) MIDLINE Tabata Sit-Ups – beat your score from last week.   Post weight/scores to comments.   New shirts are in.  If you pre-ordered, you can pick-up yours tomorrow.

Happy Birthday Legit! – 4/26/2014

LEGIT As a Team of 2: 20 Rope Climbs 40 Hang Power Snatches 95/65 (75/55) 60 Front Squats 80 Toes To Bar…yes, 80 100 Hang Power Cleans Only one person working at a time. Post times to comments.


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