Jerk (Split Jerk)

Jerk (Split Jerk)

Start bar on shoulders with a closed grip just outside the shoulders. Elbows slightly forward of the barbell. Feet underneath the hips, legs and hips extended and weight in the heels Dip with shoulder, hip, and heel in a vertical line. Weight in heels At the bottom of...
L-Sit

L-Sit

Parallettes set a forearms distance apart. Hands will be at the hips, arms will be fully locked and shoulders pressing down and away from the ears Pick up legs straight out in front of you. Use abs, hip flexors and rectus femoris to keep legs parallel with floor...
Muscle Up

Muscle Up

Start with the false grip: Wrists karate chop the rings at six o’clock, thumbs around the rings and wrap fingers toward face flexing the forearm In the false grip hang from the rings with straight arms and look up Pull the middle of chest to your hands keeping...
Monday 6-3-13

Monday 6-3-13

Warm Up Dynamic Warm Up  SKILL Scaling Properly WOD “Eva” Run 800 meters 2 pood KB swing, 30 reps 30 Pullups 5 rounds for time  After Bash Recover Endurance Warm up: Squat/Hamstring prep Skill: Back squat WOD: 30 Back Squats at body weight Run 1 mile After...