5-9-14

Skill / Strength: 

10x 
30s or Max Effort
L sit or Support hold on Rings 

WOD:

Brenton:
5 RFT
100 Ft Bear Crawl
100 Ft Standing Broad Jump

"Movement is a medicine for creating change in a person”s physical, emotional, and mental states." – Carol Welch

5-9-14

Skill / Strength 

20 EMOM
Even: 30s hard air dyne
Odd: 3 ring pull ups
3 ring dips

WOD:

3 RFT
15 30” box jumps
15 Deadlifts @ 70%

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." – Bruce Lee

5-5-14

Happy Cinco De Mayo!

Welcome to Deload Week! We will be focusing on breaking down some of our form for efficiency to ensure we understand WHERE our body is through our movements and how to CONTROL the way we move when moving.

Strength / Skill 

Hang Power Clean 
*Land low in catch - deliberately pull under the bar into partial squat, pause in catch position under control, then stand
1 x 10 @ 50%
1 x 5 @ 60%
1 x 3 @ 70%
2 x 1 @ 80%

Standing One Arm DB Bent Rows 
*Coaches choice on weight. Should not be heavy and should allow for complete control and proper muscle contraction. Focus on lat activation across body and remaining tight in core throughout movement.*

5 x 6 per/arm

Rest 3 minutes, then;

WOD

5 Rounds:

3 Kipping Muscle Ups (progression: 6 CTB or 12 packed shoulder lat pulls on pull up bar)
6 Box Jumps (24/20)

"If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
-Michael Jordan