WARM UP: 400m Run 3 Rounds: 5 Inchworms + pushup 10 Squats 10 Good mornings * stretch glutes Barbell warm up SKILL: 10 Mins to find 3 rep max squat clean THEN 1 set ME front squat @ 75% at 3 rep clean weight WOD: AFAP in 10 mins: 2 Power cleans (135/95) 2 Burpees
WARM UP: Plyos SKILL: Board Test ME unbroken DUs WOD: “No Dancing Tonight” 4 Rounds: 400m Run 30 Box jumps 30 KB walking lunges (24/16)
This weekend we have the honor of having 9 athletes compete in a local San Antonio event called the South Central Invitational held by Trinity Competitions. We have 2 teams of 4 athletes and 1 individual competing. Below are the athletes, teams, heat numbers and times they will be competing. Come out and support your fellow
WARM UP: 200m Run 20 Kicks (Total) 200m Run 20 Walking lunges 200m Run 20 Pelvic raises 200m Run 20 Squats Group 5:00 Stretch SKILL: Post Wod mobility WOD: 4 Rounds for time: 50 DUs 40 Mt. climbers 30 DUs 20 Ring Rows 10 Deadlifts (225/155)
WARM UP: :30 Drills x 2 Jumping jacks Good mornings Air squats Plank Pushups 1:00 stretch SKILL: Every 4 mins for 3 rounds: 400m Run ME wallball WOD: Teams of 2: 100 KB Swings (24/16) 50 Partner medball situps 100 Russian KB twist 50 Partner push-ups 100 Goblet squats
Last week we had the privilege of having Google come to Mission and create a Google 360 view of the gym. Now, anyone around the world can see into our facility and tour the inside! Thank you to all the coaches and members who assisted in the organization and clean up of the gym a
WARM UP: 400M Run PVC complex Barbell warm up SKILL: 10 minute EMOM 1 Snatch push press + OHS WOD: As Far As Possible in 12 minutes: 2 TTB 2 OHS (95/65) 4 TTB 4 OHS 6 TTB 6 OHS …..8……10…..12…..14….etc
WARM UP: 200m Run 2X Fence drills 10 Air squats 20 Lunges 30 Inch worms :30 Squat hold SKILL: 10 minutes to find: 1 Rep max front squat Then: @ 70% of 1 rep max, 1 max effort set WOD: 12 min AMRAP 200m Run 3 Power clean (135/95) 6 Front squat 9 Burpees over
8842 Broadway St.
San Antonio, Texas 78217
