WOD

Jerk 1-1-1 Then…. EOMOM 15 Minutes Minute 1: Max Muscle Ups (ring or bar) Minute 2: Max S2OH 135/93 Minute 3: Max Cal Ski

Front Squat: Test 1RM Then… 3 Rounds for time 25 Wall Ball Shots, 20/14 25 Sumo deadlift Highpulls, 70/53 *Bike 50/40 Cal at some point... Read More

Olympic Lifting -Hang Snatch: Build to a heavy 2 rep -OHS: 5 x 3 -Snatch Grip RDL: 5 x 5 Endurance 16 Min AMRAP 30... Read More

23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5... Read More

Work up to a Heavy Thruster (practice for 23.2B) Then…… AMRAP 20 Minutes Relay Style 5 DB Cleans-2DB 50s/35s 10 Wall Balls 25 Double Unders

0:00-10:00 Work up to a heavy Clean and Jerk 12:00-22:00 100m Sandbag Carry 25ft Handstand Walk or 45s HS Hold 24:00-34:00 Ski/Bike/Run as far as... Read More

Deadlift: 4 x 3 @90-95% (3 sec neg) Dips: 4 x 5 (3 sec neg/add weight) Then… 21-15-9-6-3 Deadlift, 205/143 Burpee Over Bar *1 Rope... Read More

EMOM 10 Minutes 1 Snatch Pull + 1 High Hang Snatch Then…… AMRAP 16 Minutes 1 Snatch 165/113 5 OHS 7 High Box Jumps 300m... Read More

Pause Front Squat: 3 x 2 @ 90%+ Then… AMRAP 15 MIN Cash In: 50 Alt DB Snatches, 50/35 Then, W/ remaining time… 10 OH... Read More

OLYMPIC LIFTING Hang Clean: Work to a heavy double Jerk: 5×1 (Pause in dip and catch) Single Leg RDL (modify with split stance): 3 x... Read More