12 MIN EMOM 10 Drag Rope DU (scale w/15 DU) 1 Snatch (heavy) “Snatch with a catch” – For Time 75 Power Snatches, 75/53 **10 Burpee Pullups every time you breakRead More
Olympic Lift Technique Class: -Snatch From Blocks 4×3 -Clean From Blocks 4×3 Endurance WOD: AMRAP 12 Minutes 200m Run/100m Walk or Jog AMRAP 12 Minutes 1/2 Mile (0.8km) Bike 30 SA Russian KB Swings 53/35 50 Goblet Split Squats off of a 45lb Plate AMRAP 12 Minutes 15 Weighted V Ups 15/10lb Plate 30 Double...Read More
Happy Birthday to Coach and Owner, Jimmy Wiser! 15 Minutes to a Heavy Bench Press Then….. 1 Mile or 2000m Row Cash In 2 Rounds 41 Box Step Ups 75/53lb Barbell 41 Devil’s Press 50/35 (one dumbbell)Read More
0:00 – 16:00 (16 Min AMRAP-YGIG) 6 C2B Pull-ups 4 Thrusters, 135/93 1 Rope Climb 18:00 – 30:00 (12 Min AMAP) 30 SandBag Ground 2OS, 100/75 (Mix Anyway) 15 Synchronized Toes 2 Bar 30:00 – 35:00 (5 MIN AMRAP) Max Ring Muscle-ups *Partner accumulates as many cal on skiRead More
EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch AMRAP 10 Minutes 40 Double Unders 10 Hang Power Snatch 95/63 AMRAP 10 Minutes Run/Ski/Bike as Far as PossibleRead More
a. Strict Weighted Pullup 3×15 (does not have to be unbroken) b. Strict Weighted Ring Dip 3×15 (does not have to be unbroken) Then…. 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Alt Lunge 95/63 Pushup Weighted Sit Up 25/15Read More
10 MIN EMOM 4 Deadlifts + 5 Burpees over bar Then… 18 MIN AMRAP 5 Hang Power Clean, 135/93 250m Row or Ski 10 Hang Power Clean 250m Row or Ski 15 Hang Power Clean 250m Row or Ski *Keep Increasing by 5 reps until time runs outRead More
Olympic Lifting: Snatch w/pause 2″ off floor: 4 x 1 @ >80% Clean & Jerk w/pause 2″ of the floor: 4 x 1 @ >80% Endurance 16 Min AMRAP 50 Drag Rope DU 40 Wall Ball Shots, 20/14 30 Cal Bike 16 Min AMRAP 6 Strict Pull-ups 12 Alt Devils Press 18 Lateral Box Jump...Read More
