WOD

WOD: Complete as many reps as possible in 10 minutes of: 5 thrusters 5 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 20 thrusters 20 chest-to-bar pull-ups Etc., adding 5 reps to each exercise each round. Men use 95 lb., women use 65 lb. *scale CTB pull ups to kipping pull […]

  WOD: Four sets, NOT for time: Barbell Good Mornings x 8-10 reps (35-75#) Rest 45 seconds Ring Rows x 10-12 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds

WOD: A. Skill for todays movements B. EMOM x 15 (5 rounds) 1. 5 power clean + push jerk (same weight as our open cycle test/’grace’) see previous weight here 2. 30 sec. max double-unders 3. 30 sec. max toes-bar *score each round of DU/TTB + total reps for each movement

Saturday. Sept.19. ALL DAY: Indy Naptown Bracket Buster. see more info here 11am: TEAM WOD. (Andrea) Sunday. Sept. 20. ALL DAY: Indy Naptown Bracket Buster. NO Open gym today- REST DAY.

WOD: A. Skill for todays movements. B. For time: 800m. Run 50 toes-bar

WOD: A. Back Squat (5 sec eccentric on rep 1) – 70%x3x3 OTM x 6 Partner 1 works odd min, partner 2 works even min. no longer than 10 min, including warmup sets. B. Snatch skill work: Snatch pull + hang snatch above knee (same as last week but adding in the knee pos.) OTM

“Active recovery (AR) focuses on completing an exercise at a low intensity, but high enough to increase blood flow and enhance the clearance of enzymes responsible for muscle damage and residual fatigue. Do you ever wonder why, after a strenuous workout, you might not feel sore until the next day—or even two days later? This

WOD: AMRAP 20 min: 5 strict pull ups (goal is UB sets- utilize proper scaling to make that happen) 10 Front Squats (95/65#) goal is also UB- same as above 30 double unders * scale to 15 du or 90 SU.

WOD: A. Mechanics for todays movements. B. For time: 10 Floor press (M: Body weight/W: 75% BW)* scale % lower for each subset; Ex: 90/65%, 80/55%, 70/45%, 60/35%. 200m. Run 8 Floor press, 200m. Run 6 Floor Press, 200m. Run 4 Floor press, 200m. Run 2 Floor press, 200m. Run click here to see last