Group Warm-up Wrists and Shoulders Strength 3RM THRUSTER In 15′, find your 3RM Thruster Daily WoD FOR TIME: THRUSTER/BOX JUMP 18′ CAP 15 Thrusters (from…
Group Warm-up Intramural participants break into groups of 2 by scale and decide who will be going first. All should start warming up their lifts.…
Group Warm-up Coach’s Choice Daily WoD TOP O’ THE MORNING WOD Deck O’ Cards Diaomonds: WBS – Blarney Stone Hearts: KBS – Pots of Gold…
Group Warm-up Bergener Squat Clean Daily WoD 190313 5 Rounds 15 Hang Squat Clean Thrusters (95/65) a) 75/55 b) 55/35 50 Double Unders a/b) 150…
Review Snatch Balance Strength E2MOM Every 2 minutes on the minute, Perform 2 Snatch Balance (from the rack). Count load for round if completed. Sum…
Group Warm-up Line Drills Pre-WoD 2 RFT: THRUSTER/AAB 15 Thrusters (75/55) a) 65/45 b) 55/35 15/12cal AAB Review Dumbell Snatch Daily WoD 3 AMRAPS 2′…
Group Warm-up Bergener Hang Power Clean + Jerk Strength DEADLIFT: 3X3 @ 80% 15′ To complete 3 x3 @ 80% 1RM Deadlift Daily WoD AMRAP…
Coach’s Notes This week will be much less stressful to finish within the hour, thank god! Pair into teams of two, deciding who will perform…
Group Warm-up Coach’s Prerogative Daily WoD AMRAP 20 100 DUs or 300 Singles / Plank from Elbows a/b) x3 Singles c) x1 Singles and plank…
Group Warm-up 3 NFT: 2 min on the AAB 10 good mornings with barbell or PVC 10 Scorpion stretch 10 Cat Cow stretchs 10 Inch…