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November 14 2016

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Nov

November 14 2016

arm-workout-meme

November 14 2016

dan-herzing-pressoctober-12-2016

Happy belated birthdays to  Dan and our newer member, Tony!

STRENGTH
A) Every 1:30 for 9 mins: Back Squat (3 sec pause at bottom)
5 Back Squat (3 sec pause at bottom)s, pick load
B) Every 1:30 for 9 mins: Double Unders
20 Double Unders

Both of these Strengths are to be performed separately to ensure there is time to pause appropriately at the bottom for the Squats and give you the best opportunity to achieve the double unders.

WOD
30-20-10 reps, for time of:
Power Snatch, 75/55 lbs
Pull-up
CRX: 75/55 lbs, Unassisted Pull Ups
FRX: 45/33 lbs, Assisted Pull Ups
Time Cap: 20 Minutes 
Coaching: This spicy, high-rep couplet will challenge your grip entirely as your forearms ache to hold onto the barbell and the pull-up bar by the set of 20 reps, so choose to break it up into manageable sets in your effort to beat the clock. Push yourself, too, on the pull-ups; opt for a box instead of a band to better develop your strength and not just gain a fast time. You know the deal; you can’t progress without practice.