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...
by Colin | Feb 21, 2019 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Feb 20, 2019 | Blog / Workouts
A. Pull-up strength: False-grip ring pull-ups with a pause at the top – 5 max effort sets. Modify to regular grip, or ring rows with a 3-second negative on each rep. 3 max effort sets of Bulgarian ring rows 2 max effort sets of standing banded lat pulls...
by Colin | Feb 19, 2019 | Blog / Workouts
A. Push jerk – 5×3, increasing weight for some or all of the sets from last week. B. 5 rounds for time of: 25 Russian KB swings (70/44) 8 overhead KB/DB lunges per leg Compare to May 26 2018 or June 17 2017.
by Colin | Feb 18, 2019 | Blog / Workouts
A. Pause front squats – 5×5 @ 60%, using a 13X1 tempo (3 seconds in the bottom). B. 3 rounds for time/reps, alternating with a partner: Row 500 m Max effort push-ups (in one set – it doesn’t have to be continuous, but you cannot come out of the plank...
