WOD

Strict Press: 3 x 8 Then, drop weight 10-15% and do 1 x max reps to failure Then… For Time 800m Run 55 Deadlifts, 225/153... Read More

Heavy Complex: 1 Snatch Pull + 1 Low Hang Snatch + 1 Hang Snatch Then….. 5 Rounds-AMRAP 3 Minutes with 1 Minute Rest 20/15 Cal... Read More

Back Squat: 4 x 5 @ 75-80% *Rest 90 seconds between sets Then, 1 x 30 second hold @ 100% of 1RM 3 Rounds For... Read More

Olympic Lift Technique Class -EMOM 12 Minutes Power Snatch 3-3-3-3-2-2-2-2-1-1-1-1 -Clean and Jerk-work up to heavy single Endurance WOD-Running 39 Minute Clock, no break between... Read More

AMRAP 11 75/50 Cal Row Max Burpees over rower in remaining time AMRAP 11 1200m/1000m Ski Max Rope Climbs in remaining time AMRAP 11 75/50... Read More

WWPF – AMRAP 32 Min 40 Deadlifts, 225/153 40 Synchronized KB Swings, 70/53 30 Front Squats, 185/123 30 Sandbag Step-overs, (24″/20″) Mix Anyway 20 Shoulder... Read More

EMOM 10 Minutes 2 Clean Pulls + 1 Low Hang Clean Then…… Muscle Up Annie 50-40-30-20-10 Double Under Sit Up *5 Muscle Ups after each... Read More

Strict Overhead Press: 1 Rep Max Then… 10-9-8-7-6-5-4-3-2-1 Wall Ball Shot, 20/14 (12’/10′) Box Jump Over, 30/24 Weighted Push-up, 45/25

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. AMRAP 16 Minutes 10 DB Snatch-Heavy 10 DB OH Lunge 15/12 Cal Ski

Back Squat: 1 rep max Then… For 10 Minutes Power Clean,135/93 + Burpees For the ladder pattern, perform 1 clean for the first minute, followed... Read More