WODs

For Time: 800m Run 15 Power Cleans 9 Burpees over Bar 15 Front squats 400m Run 12 Power Cleans 12 Burpees over Bar 12 Front Squats 200m Run 9 Power Cleans 15 Burpees over Bar 9 Front Squats [...]

Mobility: Snatch Prep MWOD Warm-up: 400m Sandbag run test for time SCORED – 50/35lb Strength: Snatch 2 reps – EMO2M for 10 min – add weight each round if possible Then, 6 rounds for total working [...]

Warm up: 2-in-3 (for 30 secs each for 2 minutes) of hollow body holds & air squats Mobility: Shoulders -2 min ea. (video) barbell shoulder smash pec minor – “lax ball rub [...]

Warm-up: 3-in-3 Coaches Choice Mobility: 10 Minutes of Deadlift prep One minute skill test – 4 athletes at a time – How many rope climbs can you do in one minute (with a controlled [...]

Warm up – Coaches choice Mobility: 10 Minutes to open shoulders 60 second max effort HSPU test / HS hold test – Scored Strength: Jerk – 15 min work to heavy double Then, 5 rounds [...]

Warm up: 2 min AMRAP of 5 Beat swing knee-ups & 10 Kettlebell swings 90 second Toes-to-Bar test – how many can you do unbroken (without coming off the bar)? Mobility: 10 minute Squat prep [...]

Today ends our FRANcercise challenge. Next Friday night after the last WOD, we will be hosting a Paleo Potluck and the FRANcercise wrap up party. Make sure to come out for the food and fun (and [...]

Skill: Push-up – http://gymnasticswod.com/content/push-progression-pt1 Warm-up (2 to 3 minutes): Slow push-up – move when a coach tells you to practice tight positions Mobility: Light [...]

Skill: Beat Swings Warm-up: 3 minute AMRAP of 3 beat swings and 15 squats Strength: Front squat – work to a heavy triple AMRAP 12 minutes of: 7 Cleans 12 Wall Ball Hmmmm whats the weight you ask? [...]