07/12/2017 It’s Gettin’ Kinda Heavy

SWOD:

Back Squat

5-5-5-3-3-1-1

GET HEAVY!  Work to a HEAVY single!  Don’t hesitate to GO HEAVY!  Is the message getting through here??

Your legs should feel nice and pumped for the workout.  Which will, by the way, feel LIGHT, after you’ve gone HEAVY on your squats… 😉

WOD:

Death by Wall Balls (20/14#)

At the top of the first min, perform one wallball shot.  At the top of the second minute, perform two wallball shots, and so on and so forth, until you are unable to complete the designated amount of reps during the minute.

 

07/10/2017 Happy Monday!

“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” – Bret Contreras

SKILL:

Work on the gymnastics movement of your choice from the WOD

Most of us NEED to work on our gymnastics skills.  Focus your attention on the pistols or HSPU for this skill work.  Or if you’re on the verge of a major pullup breakthrough, concentrate on the movement!

WOD:

AMRAP 17 minutes

20 HSPU

20 pistols (alternate legs)

20 pullups

20 hip extensions

 

07/08/2017 Abbate

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Abbate

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

No Yoga today! Do THIS instead!!!

07/07/2017

Don’t miss the Summer Adventures by Mountain Om Yoga!

SWOD:

Front Squat

Every 2 minutes for 12 minutes

5 reps, add weight each round

GET HEAVY and PAY ATTENTION TO DEPTH

WOD:

for time…

100 Front Squats (95/65#)

at the top of each minute, perform 7 burpees.