Meet The Family
Getting Started
Strength:
A. Squat Snatch 4×3-4
B. Back Squat 4×3-4, 31×1 tempo
WOD:
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95
Scaled – 2:1 Pullups & Dips
So proud of all the Big Easy competitors at the Festivus Games this past weekend!
Strength:
A. Shoulder Press 4×3-4, at 31×1 tempo
B1. 10 Hollow Rocks
B2. 6 Weighted dips (negative dips for beginner)
x3
WOD:
3 rounds for time:
50 calorie row
15 HSPU
50 Double unders
Coach Porter leading the class through a barbell warmup!
GOAT/Rest Day
Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.
Skill:
5 minutes per skill:
Hollow Body
Handstands
Pistols
WOD:
“Cindy”
20 min AMRAP
5 pullups
10 push ups
15 squats