WHO KNEW // 4|19|19

strength | skill

accumulate 2 min of each of the following:

l-sit, handstand hold, chin over bar hold


wod | WHO KNEW

3 rounds for total reps:

1 min back squats #135 / #95

Rest 1 min

1 min chest-to-bar pull-ups

Rest one minute

1 min power cleans #135 / #95

Rest one minute

  • compare to 4|18|17
Posted in WOD

SCHITTS CREEK // 4|16|19

strength | skill

1a. 4 x 6 snatch

1b. 4 x 30 second handstand walk practice


wod | SCHITTS CREEK

9 min ascending ladder

1 power snatch #155 / #105

1, 15′ handstand walk

2 power snatch #155 / #105

2, 15′ handstand walk

etc…

Posted in WOD

BROOM // 4|12|19

DID YOU SIGN UP YET?! Do it & you’re cool.


strength | skill

  1. 3 x 3 behind the neck jerk

2. 3 x 3 strict press

3. 3 x 3 each barbell row

wod | BROOM

9 min AMRAP

9 deadlift

9 burpee over bar

6 squat cleans

6 burpee over bar

3 shoulder to overhead

3 burpee over bar

#155 / #105

Posted in WOD

RUMMY // 4|11|19

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Get a partner & sign up for the Spring Clean!! A local competition for a great cause!! You have a month to practice & prepare, so no excuses. The peeps from The Mountain Gym are always great at supporting the Heber Humbler, so let’s support them!! If you need help finding a partner… we can help!! Ask any coach & we will get you set up.

I updated the link – it should work now.

www.kolewright.org


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strength | skill

front squat / 8 x 4 @ 80%


wod | RUMMY

150 DU’S

50 forward lunges with #45 / #25

50 wtd sit ups #45 / #25

50 reverse lunges with #45 / #25

150 DU’S

Posted in WOD

RIGHT BACK // 4|9|19

Get a partner & sign up for the Spring Clean!! A local competition for a great cause!! You have a month to practice & prepare, so no excuses. The peeps from The Mountain Gym are always great at supporting the Heber Humbler, so let’s support them!! If you need help finding a partner… we can help!! Ask any coach & we will get you set up.

CLICK HERE TO REGISTER & FOR MORE INFO CLICK HERE!!



strength | skill

warm up for the workout


wod | RIGHT BACK

5, 3 minute AMRAPS with 3 min rest between:

4 box jump overs 24″ / 20″

8 TTB

12 HSPU

Posted in WOD

SPRING CLEAN // 4|8|19

Get a partner & sign up for the Spring Clean!! A local competition for a great cause!! You have a month to practice & prepare, so no excuses. The peeps from The Mountain Gym are always great at supporting the Heber Humbler, so let’s support them!! If you need help finding a partner… we can help!! Ask any coach & we will get you set up.

CLICK HERE TO REGISTER & FOR MORE INFO CLICK HERE!!



strength | skill

clean / 5, 4, 3, 2, 1


wod | SPRING CLEAN

25 – 20 -15 -10 – 5 cals

5 – 4 – 3 – 2 – 1 clean & jerk #185 / #135

5 – 4 – 3 – 2 – 1 ring muscle ups

Posted in WOD