WOD 9/14/23
15 Minutes to a Heavy Hang Power Clean Then….. 2 Rounds 150 Double Unders 10 Hang Power Cleans 155/113 800m Run 10 Hang Power Cleans
WOD 9/13/23
1A. RDL: 3 x 5 1B. Establish a 1rep Max Weighted Pull-up 4 Rounds 1 Min Max Shuttle Run 1 Min Max Burpee 1 Min... Read More
WOD 9/12/23
Work to a heavy complex in 15 Min Snatch + 2 OHS 20 Min Clock – For Max Reps 120 DB Hang Snatches, 50/35 90... Read More
WOD 9/11/23
Front Squat: Test 1 RM Then….. 9/11 Tribute WOD AMRAP 15 Minutes 9 Power Cleans 155/113 11 Box Jump Overs 24/20 *Accumulate 77 Toes to... Read More
WOD 9/10/23
Olympic Lifting -Power Snatch: 3-3-2-2-1-1-1 -10 MIN EMOM 2 Cleans + 1 Jerk Endurance 17 Min AMRAP – INSIDE 400m Ski 25 Thrusters, 45/33 15... Read More
WOD 9/9/23
500m Run 50 Sit Ups 50 Box Step Ups 50/35lb dumbbell (box height at knee) 400m Run 40 Sit Ups 40 Step Ups 300m Run... Read More
WOD 9/8/23
WWPF 16 Min AMRAP Ladder: 10 Bench Press, 185/113 (mix reps anway) 2 Alt Rope Climbs 20 Bench Press 4 Alt Rope Climbs 30 Bench... Read More
WOD 9/7/23
EMOM 10 Minutes 1 Clean + 2 Front Squats Then….. 4 Rounds-3 Minutes on, 90 second Rest 3 Cleans 185/133 5 Front Squats 7 Burpee... Read More
WOD 9/6/23
RDL: 3 x 6 (3 sec neg / 1 sec pause) *Increase weight from last week Strict Weighted Pull-ups: 3 x 1 (1 sec pause... Read More
WOD 9/5/23
EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…. Happy 65th to Vicki!! Can be done straight through, or broken into rounds 65 Snatch... Read More