Weekly WOD insights 11/22/21

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Monday  Over the past month we have worked a lot of halting reps. My goal with doing those was to help reinforce good leg drive in the pull portion of the clean or snatch. If you have made it in for all of the halting reps I hope you are able…

Weekly WOD insights 11/1/21

Monday  The goal for today is consistency. The allotted work should not take you the full three minutes. I would say shoot for the 1:50-2:20 range and the try to sustain that pace as best as you can. The last 2-3 rounds should be a very good…

Weekly WOD Review 10/25/21

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MONDAY - The top and bottom sections for rx'd and adv should take around 7-9 minutes give or take with transitions while beefy should tap in a little longer. My intention for the short rest is to give you a quick "reset" before smashing on…

Weekly WOD Review 10/18/21

MONDAY -Building off two weeks ago, we did hang + floor the entire way. Today, we will do 5 sets worth the same, but for the last 5 sets, we will do solely from the floor. The intention of the low hang is to work on staying patient when moving…

Weekly WOD Review 10/11/2021

MONDAY -The time domain I am looking for in this workout is bt 17-24 minutes. -While the sets themselves are bigger today, you should be able to push the pace harder than most chippers. For one, you'll have a bit of time before your second…

Weekly WOD Review 10/4/2021

MONDAY -We will follow our traditional "Strength" option, but for today, there is a "stamina" option we've used in year's past where we start with a cardio buy-in before hitting the heavy lifts. In addition to it being a good test of overall…

Week 4 – WOD Review 9/20/21

Monday Feel free to choose between Front Squats or Overhead Squats. If choosing to do Front Squats, compare how you do to a couple of week ago (9/9) when we last did this. No worries if you were unable to attend, this is your chance to create…

Week 3 – WOD Review 9/13/21

Monday Today’s challenge will be how well each of you can manage your way through 20 repetitions of each movement. Twenty is a relatively high number, so it’s important that you do not allow your heart rate to become to elevated at any…

Week 2 – WOD Review 9/6/21

Monday In n’ Out was my inspiration for today’s workout - “Come inside for some Wall Balls and DB Snatches, then out you go!”   Today’s workout isn’t very complex, so it’s your responsibility to manage the intensity!…