1) 10 min Goat Work
2) Spend 20 min working up to a heavy snatch or
3) 3 rounds not for time:
4 wall walks
20 - 40 sec L Sit
30 double unders Read more »
1) Snatch:
5 sets x 2 reps @ 70 - 80% 1RM
2) Snatch Pulls
3 sets x 3 reps @ 110% 1RM
3) 5 rounds for times:
7 x power cleans (205/115 lbs)
15 x toes to bar
100m DB/KB farmers carry (70/40 lb)
rest 3 min Read more »
Complete as many rounds as possible in 15 minutes of:
Run 200m
10 toes to bar
10 clean and jerks (115/75lb)
Join Ken at 11am for his 40th Birthday WOD!
Read more »
Missed Out on the February Genesis Experience? New One Starts in March! by William Albritton
The Genesis Experience course starting in February filled up within 5 days of registration! I am grateful to be surrounded by folks courageous enough to do something difficult to change their lives. Sometimes life is tough because we are too easy Read more »
1) 3 rounds not for time:
4 - 6 muscle ups
6 kipping hand stand push ups
8 bounding box jumps (control on top)
2) 5 rounds for max reps:
Weighted Pull ups (70/30lbs)
rest exactly 60 sec
Bench Press (185/85lb)
rest 2 min
3) 3 rounds:
20 x GHD sit ups
rest as needed Read more »
1) Front Squat:
3 sets x 2 reps
rest 2 min between sets
2) 3 sets for max reps:
30 sec pistols
rest 30 sec
30 sec ring L sits (score is total sec in L position)
rest 30 sec
30 sec burpee box jump overs (24/20")
rest 30 sec
3) 3 rounds for time:
25 x power Read more »