Contact Us

Use the form on the right to contact us.

You can text in this area to email us your questions or concerns.

488 Regal Row Suite 118
Brownsville, TX, 78521
United States

WOD

Tue, Apr 25 2017


WOD

Strength
DL: APRE - Double overhand/clean grip
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below

Weight Change Based on Reps in set 3
Reps - Weight Change
4-6 - Decrease 5-10#
7-8 - Decrease 0-5#
9-11 - No Change
12-16 - Increase 5-10#
17+ - Increase 10-15#

Conditioning
5 Rounds for Times, Every 4 minutes:
6 Strict Pullups | R+ 2 Rope Climbs
10 TNG Power Snatch (75/55)
50M Farmers Carry (50/35)

If your round takes more than 4 minutes, scale the slowest movement going forward. All snatches T&G. Faster athletes should be able to share equipment.

Extra

Before
Snatch from blocks below the knee:
1 snatch pull to explode + 1 Snatch + 1 OHS =1
EMOM: 40/2, 50/2, 60/2, 70/1, 75-85/1*4

5 min. EMOM: 4 Freestanding kip controls (from straight to bottom of kip then back to straight)

6 sets: 6 kipping hspu w/ hold in the bottom of each kip

After
Accumulate 60 alt. High plank shoulder taps