WOD 2016-09-16 (Friday) Hollow Holds & Beat Swings

A. Hollow Holds & Beat Swings Weighted Hollow Holds, 5x 20 sec, EMOTM Rest 1 min Beat Swings, 5x 7 reps, EMOTM Basic Track Hollow Holds & Scapula Pull Ins, 5-10 reps B. MetCon Rx For Time: 100 Double unders 80 Sit ups 60 Hanging knee raises 40 Hand release push ups 20 Burpees Beginner For time: […]

WOD 2016-09-15 (Thursday) Split Jerk, “Benchmark Blitz”

A. Split Jerk Practice split jerk for 5 minutes. EMOTM for 7 mins 5 reps * Use squat rack. * Stay at 50-60%, work on footwork accuracy, then aggressiveness. Basic Track EMOTM for 10 min, do: 6 Box Squats 6 Lunges (3 per leg) B. Fittest Team WOD3: “Benchmark Blitz” Rx In Teams of 3, […]