WOD 2015-04-21 (Tuesday) Passive bar hangs & Ring dip holds

A. Passive bar hangs & Ring dip bottom holds 5 Rounds, for quality: A1 Passive (pull up) bar hangs, 10-60 sec. A2 Ring dip bottom hold, 10-30 sec. A3 Shoulder dislocates, 10 reps forward and backward B. MetCon Rx AMRAP in 10 min of: 2 TGU Sit ups, per arm (24 kg/16 kg) 20m Suitcase […]

WOD 2015-04-20 (Monday) Pause Overhead Squat + Snatch Balance

A. Barbell Warm Up Burgener warm up Snatch push press, x5 Snatch push jerk, x5 B. Pause Overhead Squat + Snatch Balance (from the rack) 7x 2+1 (3 sec pause at the bottom of both OHS and SnBal) * Do ankle or squat stretch per round. * You can sub with Pause Back Squats. * […]