WOD 6/13/23
Hang Power Clean 1-1-1 Then…… Not Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 Strict HSPU 8 Hang Power Cleans 135/93
WOD 6/12/23
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,... Read More
Endurance WOD 6/11/23
Olympic Lift Technique: -Pause Snatch 2-2-2 -EMOM 12 Minute Clean and Jerk-Increase weight every minute -Clean Grip RDL 5-5-5 Endurance WOD: Jack the Pup AMRAP... Read More
WOD 6/10/23
Thruster: Work up to a 2RM Then… “Jackie” For Time 1000m Row 50 Thrusters, 45lb 30 Pull-ups
WOD 6/9/23
WWPF: 35 MIN AMRAP 60 Cal Row (Switch EMOM) 25/25 DU Relay 50 Push Press, 115/73 (mix reps anyway) 25/25 DU Relay 40 Synchronized KB... Read More
WOD 6/8/23
Clean 1-1-1 Then…. 12-10-8-6-4-2 Squat Clean 135/93 Devil Press 1DB 50/35 Cal Bike or Ski
WOD 6/7/23
Bench Press: 3 x 6 (1 sec pause 1″ from chest) *immediately into max push-ups after each working set 18 Min AMRAP 100m Farmers Carry... Read More
WOD 6/6/23
EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 Hang Snatch Then….. AMRAP 15 Minutes 5 Snatch 135/93 10 HSPU (Super RX with... Read More
WOD 6/5/23
Back Squat: 15 min to heavy 10RM Then, 2 x 10 Split Squat @ 50% (10min) 21-15-9 Thruster, 95/63 Toes 2 Bar
WOD 6/4/23
Olympic Lifting -Clean + Hang Clean + Jerk: Work to a heavy complex -Overhead Squat: 4 x 3 (3-1-3 tempo) -Pick your weakness: Endurance 10... Read More