WODs & News
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M- Floor Press & Bent Over Row
T- Step-ups/Glute Bridges/Jump Squats
W- 9/11 Memorial Partner WOD
TH- EMOM Style Conditoning (Bike/Box Jumps/KB Holds)
Rolling Into our 3rd week on the cycle. Trying to keep that steady increase as we shave off a rep. As the weights start to grow heavier we need to focus more and more on keeping position. Retracting the scaps and engaging the mid-line to ensure you’re rock solid and can aggressively punch through the bar after the pause on the floor.
Week two on our cycle of step ups, glute bridges, and jump squats. The reps won’t deviate, remember to try and keep these movements unbroken and fluid. You should be feeling a good burn around Rep 5-6 and have to dig through.
SEPTEMBER 11 PARTNER WOD
9/11 has come again. As always we will remember this tragic day in history with a partner WOD following a specific rep scheme to honor those who’s lives were taken. Find a buddy and be ready to work.
We just finished up our snatch balance + ohs cycle, which will ease us into this new cycle with squat Snatches. We worked a lot on the position with the barbell locked out overhead and dropping underneath it. Now we will hopefully see the transfer as we perform the full snatch movement. This cycle will be set up like our current clean + Jerk and sumo deadlift cycles.