by Colin | Feb 26, 2019 | Blog / Workouts
A. Pause front squats – 5×5 @ 65% (up from last week), using a 13X1 tempo (3 second pause in the bottom). B. For time: 30 DB snatches (50/35) 50 double-unders 30 DB overhead squats (1 DB) 50 double-unders 30 DB push presses (1 DB) 50 double-unders 10 laps...
by Colin | Feb 25, 2019 | Blog / Workouts
A. Alternating for 5 rounds: Single arm DB bench press, as heavy as possible for 8-12 reps. Please note that you may need to go lighter than you would for a double DB bench press, because of the stability aspect. Single arm ring rows OR bent over DB rows. Aim for 8-12...
by Colin | Feb 24, 2019 | Blog / Workouts
A. Pull-up practice: a) 3 max effort sets of beat swing practice on the bar. b) 3 max effort sets of kipping pull-ups. For those of you who do have kipping pull-ups, let’s take this opportunity to perfect your technique. For those you you who aren’t quite...
by Colin | Feb 23, 2019 | Blog / Workouts
A. “Hang in there, partner” – (https://wodwell.com/wod/hang-in-there/): EMOM for 20 minutes: 5 thrusters (95/65) + 5 burpees Partner does a bar hang while the other works. Aim for about 30 seconds of work. Scaled up options would be a tuck or L-hang...
by Colin | Feb 22, 2019 | Blog / Workouts
A. Snatch grip deadlift – 5×3 at a 5111 tempo (5 second negative on each rep). This is a strength movement in its own right, so don’t be restricted by your snatch numbers here. Most of you will be able to work well above your 1 rep max snatch. As a...
