Monday September 21, 2015



(Our youngest athlete, Ella, is rocking this great position overhead.  Keep it up Ella!)

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**Post workout strength session today, see below

Level 1 & 2 WOD:

AMRAP in 8 minutes:
10 Goblet Squats (53,35)
10 Push Press (115,75)
10 Slam Ball Ab-mat Sit-ups (30,20)… legs in a butterfly position, ball comes in front of feet.


Post WOD Strength Session

Hang Squat Snatch

5 x 75,80,85% of 1RM

  • Work on transferring the good squat and overhead positions from the WOD into your strength session.  See if you can make some improvements with your technique today.
  • Add 5# to your previous 1RM to get the weight for each set.

**Read more for Workout MODs

MOD 1: Goblets (35,20), PP (95,65)

MOD 2: Goblets (20,18), PP (75,55)

MOD 3: Goblets (10#DB), PP (45,35)


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