Wednesday, 1-25-17

MetCon: AMRAP – 22 Min 22 Double Unders 11 Deadlifts, 185/135lb 22 Push Ups 11 DB Hang Squat Cleans, 35/25lb These are good hang squat cleans, except we are not going to drop them as fast as she does. We will receive and hold for a one – one thousand.

Skill – Pistols W.O.D. Three rounds for time: 30 Burpees 15 Deadlifts 10 Pistols 400m run

Neuromuscular Facilitation, also called muscle memory, is one of the most important factors in the adaptation of strength as an athlete, but more importantly as a novice. When we try new movements or activities, our brain sends a electrical impulse to activate the muscles needed. When this movement or pathway is unfamiliar, it is like…

Strength/Skill:  50 reps of any gymnastic movement ( C2B, T2B, MU…) 30 min EMOM Min 1: 10  DB Push Presses 35/25 Min 2: 40 sec Row Min 3: 10 Wall Balls 20/14

Strength – Hang Power Snatch 3-3-3-3-3 WOD For time: Kettlebell swing- Burpee ladder Reps of 13-12-11-10-9-8-7-6-5-4-3-2-1 13 KBS, 13 Burpees 12 KBS, 12 Burpees 11 KBS, 11 Burpees continue to 1 and 1……. 2.0/1.5 kb men 1.5/1.0 kb gals Staying Hydrated With the summer months quickly approaching, it is going to be extremely necessary to…

With a partner complete: 4 RFT- 2 Rope Climb 2:1 50 Wall Ball 20/14 2 Rope Climb 50 Box Jump Over 24/20 2 Rope Climb 50 DB Snatch 50/35 2 Rope Climb 50 Ring Row     Skills