Rope Climb

Thursday, February 28, 2013

Skill: Clean and Jerk Practice. 3 x 5 at light weight. Coaches will work through the progression of this movement, emphasizing big hips and a big shrug before the elbows bend. 

 WOD: 12 Rounds

1 Lap Sprint

1 Squat Clean and Jerk (body weight)

1 Lap Sprint

2 Squat Clean and Jerks

1 Lap Sprint

3 Squat Clean and Jerks, etc...

REC: 5 Rope Climbs - Work on performing the climb without the assistance of the legs

Thursday, December 13, 2012

Good job to everyone on Fight Gone Bad.  It's a fun set of short bursts at lighter weights.  Hope you all enjoyed it. 

By way of announcement, we're putting a bigger strength and skill emphasis on Thursdays workouts, since they are smaller classes due to being a rest day for most of you.  Beginning in January we'll start posting the Thursday schedule at the beginning of the month so you can check it out and decide ahead of time if you need/want to rearrange your schedule.  If you feel like you want to improve your strength work, this would be a good class to start incorporating into your schedule.  Hope to see you there!

Skill:  Muscle Up Work

WOD: We'll cover the rep scheme in class

Deadlifts (315/225)

Rope Climb


Back Squat (315/225) (from the rack)

GHD Ham Raises

REC: In Class