Olympic Lift Technique: -Snatch Pull to Knee + Snatch Pull to Power Position + Full Snatch 5×1 above 80% -Pause Jerk 5×1-Heavy Father’s Day Endurance WOD: AMRAP 12 Minutes Run 200m/walk 100m AMRAP 12 Minutes Farmer Carry Sled Pull-Perform 10 burpees after each 100m AMRAP 12 Minutes Hard Cindy 5 Weighted Strict Pullups 10 Decline...Read More
Deadlift: 5(80%+)- 3(85%+)- 1 (90%+) Then…. From The Main Site For Time: 45 Kb Swings 400m Run 35 Kb Swings 800m Run 25 Kb Swings 1200m Run 15 Kb Swings RX: 53/35Read More
WWPF 10 Min AMRAP – 1 partner runs 400m and the other accumulates max wall balls. Switch when the 400m is completed 400m Run Max Wall Balls, 20/14 10 Min AMRAP – 1 partner rows 500m and the other accumulates max devils press. Switch when the 500m row is competed 500m Row Max SA Devils...Read More
Bench Press: 3 x 6 (no pause) *Follow each set with max push-ups 4 Rounds: For Max Reps 1 Min Max Sandbag Ground to OH, 100/75 1 Min Cal Ski 1 Min Target Burpee 1 Min Toes 2 Rings *1 Min Rest after each roundRead More
Back Squat (wk3): 15 Min to establish an 8RM Then, 2 x 8 Split Squat / leg @ 40% Mainsite WOD 21-18-15-12-9-6-3 Sumo Deadlift Highpull, 95/63 Lateral Hurdle Jump, 24″/20″Read More
