Tuesday November 29, 2016


(What I love about this picture of Colin is the active shoulders he is using on this push press.  You can fully tell that his arms are locked out and locked into a very stable position.  Active shoulders is a main ingredient in all functional movements and this is a great demonstration of what that looks like!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Skills Session:

Bar Muscle-ups

    1. A)  10 Kip Swings on the bar focusing on pushing the bar down as hard as possible (armsstraight)
    2. B)  10reps-Repeat above and bring belly button to bar
    3. C)  Practice transitions on the jerk boxes…  3 rounds of 3 reps.

4.    D)  30 Hollow Rocks… focus on pointing toes and looking at them

5.   E)  Try to put it all together


Level 2 WOD:

5 rounds for time:

10 Triple Unders

3 Bar Muscle-ups


Level 1 WOD:

5 rounds for time:
30 Double Unders
3 Pull-ups
15 second hold in half push-up position

**watch form on the half push-up. Do not let your mid-section sag down. Think of tucking your tailbone under and lifting abs through your back to the ceiling.



same as class WOD today


Grunt Work:

10 rounds of:
Sled Pull Down @ 60% of your BW SPRINT down/back

**Work on making the transition as seamless as possible between the sled pull and the sprint. This sprint should be FAST and ecplosive. It’s not a jog, it’s a 100m dash. Channel your inner Usain Bolt.



Level 2 MODS:

MOD 1: TU attempts, 3 Chest to Bar Pull-ups, 3 Unassisted Ring Dips
MOD 2: TU attempts, 5 Pull-ups, 15 second hold in the bottom of the ring dip

Level 1 MODS:
MOD 1: DU attempts, 5 Band Pull-ups, 15 second hold in 1/4 push-up position