Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) Balto For time: 50-40-30-20-10 Wall Balls, 20/14 25-20-15-10-5 TTB 18 Minute Time Cap Fitness Hang Power Snatch (EMOM for 5 minutes) Sport Squat Snatch (EMOM for 5 Minutes) 2 Squat Snatches – drop from the top and take 5 seconds between repsRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 21-15-9 Burpee Box Jumps Overhead Squats (135/95) 20 Minute Time Cap Metcon (10 Rounds for reps) EMOM for 10 Minutes Odd: 10 Toes to bar Even: 5 Chest to bar pull-upsRead more

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “OGAR STRONG” 14 Minute AMRAP: 3 TNG Snatches – you choose weight 1 Muscle up 12 Wall Balls (20/14)Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) “East Coast Championship Event 3″ 3 RFT: 15 C2B Pull ups 12 Lateral Burpee Box Jump Overs, 20” 9 Back Squats, 225/145 – From the ground. 15 Minute Time Cap Fitness Overhead Squat (5 x 5 ) Focus on bar positioning and depth. Try to keep the bar in line with your midfoot, to make sure the weight is equally balanced. Also, try and go as low as possible into the Overhead Squat while still maintaining a strong lumbar curve. Sport Overhead Squat (5 x 5) Close Grip OHS – all fingers inside the knurling.Read more

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) Thumper 30 Snatches for time (155/105) Snatches can be power or squat EMOM complete 30 Double unders The WOD will start with Snatches. On minute two you will do 30 Double Unders and then as many snatches as you can for the remainder of that minute. 30 Minute Time Cap Sport 4 Position Snatch (5 sets of 4 ) 5 sets of: 4-Position Snatch Position 1: High Hang (pockets) – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot. Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot. Position 3: Low Hang (below knees) – looking for vertical shins and chest as high as possible. Position 4: Full Snatch (from the floor) – looking to hit all the position throughout the lift. This...Read more