AXLE Strength 2-11-19
SOTS Press
5×5
Slow pull Power snatch
5×3 @65-75%
Snatch grip press
4×4 @60-70%
AXLE Strength 2-8-19
Hip Thrusts
4 x 6
DB Cuban Press
4 x 5
Snatch Grip Press
4 x 6
AXLE Strength 2-7-19
4 Rounds
Body Weight 400 meter sled drag
3 x WB toss for height
Rx 14# / 20#
If you hit the rafters, get a heavier ball
AXLE Strength 1-29-19
Strength #1
Sandbag BEAR hug carry
5 sets 100m
Grab a heavy bag, give it a hug and WALK
Strength #2
Cuban Press
5×4 #35/45
EMPTY BAR ONLY!
AXLE Strength 1-2-19
Front Rack Reverse Lunges
5 x 10
5 Rounds
10 DB Snatches
30 sec Enterprise
30 sec pinch plate hold
Rx 35 / 50
AXLE Strength 11-7-18
Drop Snatch
5 x 3
Stay lighter, focus on speed under the bar
High Hang Snatch
5 X 3
Building sets, with good form, focus on hip speed
Squat Snatch
5-5
3-3-3
1-1-1-1
Rowing WOD 10-14-18
METERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
LOTS AND LOTS OF METERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
ITS THE LAST WEEKEND!!!!!!!!!!!!!!!!!
WOD 10-13-18
NO CLASSES TODAY!!!
Come cheer on the athletes!!!
First Heat starts at 9AM!!!
WOD 10-9-18
Warm Up
3 min easy row
5 x
10 stroke on
10 strokes off
-5 min rest with stretches: couch, hamstrings, back
Assessment
1 min weighted plank
WOD
5 K row
WOD 9-21-18
Warm Up
1000 meter row
sprint 5 strokes every 100 meters
20 arm circles
20 elbow circles
20 wrist circles
wrist stretches
PVC shoulder series
WOD
