WODs & News
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Weekly Movement Forecast
M- Snatch Cycle / Double Unders + Hang Snatches + Rope Climbs
T- Front Squat Cycle + Bike/L-Sits / Sand-Bag Squats + Run!
W- Wallop Wednesday (Team of 2) Ski/Pull-ups/Deadlifts/Hang Cleans
TH- Lateral Step-Ups/Dips/Hip Thrusts + Box Jumps
F- Friday the 13th WOD (Descending Ladder)
Power Snatch Cycle
Another week of our snatch cycle, we are making our way down the body and getting after it from the low Hang. We will be adding the addition of “push-sweep” to our focus, the low Hang does a great job of drilling a correct body position.
Front Squat Cycle
Week 3! As reps continue to decrease let’s keep gaining those extra pounds and testing our limits. Remember midline, midline, midline! Brace the weight, lead out of the hole with your chest and drive those hips through.
STEP-UPS/HIP THRUSTS/DIPS/SEATED BOX JUMPS
As we progress to week 3 here we’re going to switch it up a bit and go to some lateral step-ups. While still focusing on single leg strength this will provide a different challenge. For the rest of the reps, we will try to contour and keep the same weights/scales as previous weeks and increase the jump height.
Not much you need to know, just show up