Saturday, October 1, 2016


Hope all is well leading into the weekend. Lots of pulling work today so we'll be of course hitting some pushing work tomorrow in different capacities. 

We also start back up with our Special Olympics athletes tomorrow at 12. If you want to see some athletes getting after it and having some fun doing it stop in and see these great athletes. 


KB/DB/Small Plate 1 arm OHS x 5reps (each arm) x 3sets

One of my favourite movements to coach and do. It takes a tremendous amount of strength, mobility, coordination, and balance to hit, but if you can find that right position it feels good when you do hit it. Build in weight at the end of the warmup and then hit 3 good sets. We'll have about 10 minutes to work on this skill/strength and help you all improve in your movement patterns. 


12min AMRAP

  • 6 KB/DB/Plate 1 arm OHS (3 each arm)
  • 9 HSPU
  • 12 Goblet Walking Lunges (6 each leg) - use same equipment as OHS

Little technical work mixed with some grind work. With our strength cycle through the past weeks and coming up for the next few weeks the structure has to be pretty set so you have been and will be seeing similar movements at the same time throughout the weeks. Crush it.

- Team 782