28 Jun WOD- Sunday, June 29
Happy Pride Weekend! WOD Prep with Yasmen- How to prepare your body for the WOD: 1. Forearm Ball Smash 2. Low Back Warm-Up and Stretch Benchmark: “Christine” 3 rds for time 500 m row 12 DL...
WOD Blog
All in.
27 Jun PRIDE WOD & BBQ, Saturday, June 28
HAPPY PRIDE! We will be having normal class times, 9:30am, 10:30 am, 11:30am Intro, and 11:30-1:30 Open Gym. But during there will be Rainbows, DJs, BBQ and Beer! First-timers/ newbies...
26 Jun WOD- Friday, June 27
Show your SF PRIDE tomorrow, Saturday, June 28th with us! We will be having regular class times with DJ Colombo, BBQ, and BEER! Come wearing Bright Colors and/or Rainbows! YAY!...
25 Jun WOD- Thursday, June 26
Show your SF PRIDE this Saturday, June 28th with us! We will be having regular class times with DJ Colombo, BBQ, and BEER! Come wearing Bright Colors and/or Rainbows! YAY!...
24 Jun WOD- Wednesday, June 25
Show your SF PRIDE this Saturday, June 28th with us! We will be having regular class times with DJ Colombo, BBQ, and BEER! Come wearing Bright Colors and/or Rainbows! YAY!...
23 Jun WOD- Tuesday, June 24
WOD Prep with Yasmen- How to prepare your body for the Snatch: 1. Shoulder Opener with Lacrosse Ball 2. Overhead Banded Distration Strength: Power Snatch a) 8 min to work up to 80% of...
22 Jun WOD- Monday, June 23
WOD Prep with Yasmen- How to have a better front squat: 1. Tricep Extension Smash 2. Banded Heel Cord- Anterior Approach 3. Trailing Leg Hip Extension Strength: Front Squat Work up to 65-75% of 1RM...
21 Jun WOD- Sunday, June 22
Skill: Muscle up Progressions 20 min to practice: -swing hips to rings -GHD Sit up -ring kip transition -jumping MU -MU WOD: “Busy Work” (10 min cap) Move 500# 40ft and back for time. 5 burpee interruption...
20 Jun WOD- Saturday, June 21
Warm-Up Banded Heel Cord- Anterior Approach Presses and Jerks Benchmark: “Karen” For Time 150 Wall Ball Shots (20/14) (10ft/8ft) Lvl 1: Complete 100 reps Lvl 2: Complete 125 reps Lvl 3: Compete 150 reps Benchmark 2: Jerk Once...
19 Jun WOD- Friday, June 20
Warm-up: Tricep Extension Smash and/or Barbell Calf Smash Burgener Warm-Up Strength: Clean Complex Every 2 mins for 12 min complete: each set. 1 Clean Pull, 1 HPC, 1 Squat Clean *Start at 60-65% of 1RM Clean and...