Monday March 6, 2017


(Awesome shot of Scott working on getting that first bar muscle-up during 17.2.  This shot is great for determining what he can work on to make that transition to the top of that bar.  Have you ever tried videoing or taking photos of yourself doing movements that you are wanting to improve?  If not, try it and you can get a great visual of exactly what portion of the movement you can refine.)

Strength Session:

5 sets of the following sequence:

3 Hang Power Snatch + 2 Hang Squat Squat + 1 Full Squat Snatch

**Focus on your positions at each stage of the lift and work that technique.

**Sets will work the following percentages: 50%,60%,70%,75%,80%


Level 2 WOD:

AMRAP in 15 minutes:

12/6 Ring Dips

12 Push-ups

12 Burpees

3 Candlestick Rolls


Level 1 WOD:

AMRAP in 15 minutes:

8 Box Dips

8 Push-ups

8 Burpees

3 Elevated Candlestick Rolls (see the video at 1:30)

Level 2 MODS:

MOD 1: Green Band Dips


Level 1 MODS:

MOD 1: Knee Push-ups