EMOM 10 Minutes 2 High Hang Snatch Then….. 2023 Quarterfinal WOD 4 (remix) AMRAP 20 Minutes 1000m Row/Ski/Run 50 Weighted Sit Ups 25/15 500m Row/Ski/Run 25 V UpsRead More

Strict Press: 3 x 8 w/1 sec pause Then, 1 x max reps using dumbbells (10-15 reps) 20 Min AMRAP Ladder Barbell Lunge: 10-20-30-40…. Push Press: 10-20-30-40…. *400m Run after each round RX:95/63Read More

Work up to a Heavy Clean Then….. 21 Pullups 21 Power Cleans 135/93 15 Toes to Bar 15 Power Cleans 185/133 9 Muscle Ups 9 Power Cleans 225/153Read More

Back Squat: (wk 2) Every 90 seconds back squat 5 x 5 @ 80-85% Then..1 x :30 hold @ 110% Then… “Secret Service Snatch Test” AMRAP 10 Min of Max Kb Snatches RX: 53/35Read More

Olympic Lift Technique with Jess: -EMOM 12 Minutes Power Clean 3-3-3-3-2-2-2-2-1-1-1-1 -Pause Snatch 5×2 (2 sec pause at knee) -Snatch First Pulls 5×3 @110% Endurance WOD: In any order Half Triple 3 1500m Row 150 Double Unders 1.5 Mile Run And…… 5 Rounds 100m Sled Pull 55/45 100m Farmer Carry (2kb) 100m Front Rack Carry...Read More

Bench Press: Build to 8RM Then, do 3 x max reps at that weight 10 Rounds 1 Legless Rope Climb 6 Weighted Push-ups, 55/35 12 Step-ups, 55/35 (box ht= knee ht)Read More

WWPF 90 Sandbag G2OS (mix anyway) 45 Planking Burpees 200m Run Relay 60 KB Squat Cleans, 53s/35’s (mix anyway) 30 Synchronized Burpee Pull-ups 300m Run Relay 30 Squat Cleans, 185/123 (mix anyway) 15 Synchronized Bar MU 400m Run RelayRead More

2 Rounds 10 Strict HSPU (Super RX=Wall Facing) 20 Toes to Bar 30 Ring Pushups 40 Crossovers or Double Unders 50 Wall Balls 800m Bike (0.5 miles or 0.8km) *accumulate 12 rope climbs throughout* Shut Up, BonnieRead More

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 600m Run 15 Wall Climbs 400m RunRead 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 Bike or Ski *Max Burpee Step Up and Over with Remaining Time (1db 50/35 box 24/20) Score =Burpee Step up and over repsRead More