WODs & News
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- Mt. Washington Hike (this upcoming weekend)
- Mother's Day WOD (this upcoming Sunday morning)
- Ashland Trail Race Field Trip (June 3rd)
Week's Strength Movement Forecast
Mon = Oly Work
Wed = Gymnastics Upper Body Work
Fri = DE Conventional Deadlifts
ME = Max Effort (high percentage work, or 1-3 rep range)
DE = Dynamic Effort (lower percentage work, focusing on quality of movement and RFP!)
15:00 to build to a heavy set of (they are not meant to be a complex and UB, reset yourself between lifts from the ground):
Fitness = 1 Clean Pull (w/ a pause at your knees) + 1 Power Clean + 1 Squat Clean
*Fitness ladies and gents, the goal is to improve your form and technique. In particular, your positioning throughout the pulls from the floor. Did your bar get swept back into your thighs before being launched from them with your aggressive "Hips, Toes, Shrug" action??
Performance = 2 Power Snatch (w/ a pause at your knees) + 2 OHS
*Performance ladies and gents, the goal is to work on your setup of the lift from the floor. The pause at the knee is there as a mid-lift, self-check to make sure you've set yourself up for the second pull. During the OHS's, work on trying to stay as upright as possible, with strong and stable, active shoulders with your armpits facing forward.
Competitor = 1 Power Snatch + 1 Squat Snatch + 1 OHS
*As you build in weight, don't sacrifice form! Stay strong and work on the speed of getting under the bar, and receiving in a PERFECT position.
For Time (10:00 cap):
30 Deadlifts (95/65)
30 Front Squats (95/65)
30 S2OH (95/65)
30 Power Snatches (115/75)
30 OHS (115/75)
30 Thrusters (115/75)
Post Results to the comments section of this post.