EMOM 10 Minutes 2 Clean Pulls + 1 Clean Then….. 5 Rounds- AMRAP 2 Minutes 15/10 Cal Bike or 200m Run Sprint *Max Rep Cleans (Squat) with remaining time 185/133 Rest 2 Minutes Between RoundsRead More
Olympic Lifting -Snatch From blocks: 5 x 2 -Snatch Pull w/Pause at knee: 3 x 4 @ 100% -Overhead Carry: 3 x 50′ INSIDE 18 MIN AMRAP Ladder : 5-10-15-20….. Cal Ski DB Push Press Double Under OUTSIDE 18 MIN AMRAP 100m Weighted Carry (sandbag or Farmers carry options) 100m Run Ladder: Run increases by...Read More
Bench Press 3-3-3 Then….. ANGIE For Time: 100 Pullups (Scale with ring rows only. No banded or jumping pullups) 100 Push Ups 100 Sit Ups 100 Air Squats *Scale by breaking into rounds*Read More
10 Minutes to a Heavy Snatch Then…… AMRAP 10 Minutes 20 Hang Snatch 75/53 15 OHS 5 Wall Climbs Then…… 10 Minute Ab Circuit 15 GHD Situps 15 Leg Raises 15 Turkish SitupsRead More
Barbell Glute Bridge Establish a heavy 6 rep max (1-2 sec pause) Then…. For Time 30-20-10 Wall Ball Shot, 20/14 SDHP, 75/53 400m Med Ball Run, 20/14 10-20-30 Wall Ball Shot SDHPRead More
OHS: 3×3 Then… MainSite WOD 42-30-18 reps for time of: Row or Ski caloriesDumbbell box step-ups ♀ Two 35-lb DBs or KB’s, Box Ht = Knee Ht♂ Two 50-lb DBs or KB’s, Box Ht = Knee HtRead More
