WOD

WK1: Bench Press: 3 x 8 (all sets done between 65 -70% of 1rm) Then… “Di-ackie” 1000m Row 50 Deadlifts, 135/93 30 HSPU    ... Read More

15 Minutes to a heavy Power Snatch Then…. 20 Chest to bar Pullups 15 Power Snatch 115/73 15 Bar Muscle ups 10 Power Snatch 135/93... Read More

Work up to heavy set of 8 Back Squats Then 2 sets at 90% 3 rounds 20 KB swings 53/35 20 V-ups 20 Hurdle jumps... Read More

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 3 Rounds 800m Run 15 Deadlifts 185/133 25 Ring Pushups *Must row 1000m at... Read More

Overhead Squat: 2-2-2 Then… AMRAP 15 Minutes 5 SDHP, 95/63 10 OHS, 95/63 15 Pullups

Split Jerk: 2-2-2 Then… “Wacky Wiser Partner Friday” 30 Ground 2 Overhead, 185/123 (mix anyway) 30 Synchronized T2B 20 Ground 2 OH (mix anyway) 30... Read More

Back Squat 5×2 Then 3 Rounds of: 400 Meter Run 21 Kettle Bell Swings (1.5pood/1pood) 12 HandStand Pushups Post Loads and Times to ZEN and... Read More

Bench Press: Establish a 1RM Then… 200m Run 40 Wall Balls, 20/14 9  Ring Muscle ups 200m Run 30 Wall Ball Shots 7 Ring Muscles... Read More

Hang Clean (full squat) 2-2-2 Then….. Hang Clean Annie 50 Double Unders 50 Situps 5 Hang Cleans(Squat) 215/153 40 Double Unders 40 Sit Ups 4... Read More

Squad deep at the Butterfly Run! Hang Squat Snatch 2-2-2 Then 10 min AMRAP 8 pistols 6 Strict Pull-ups 4 Hang Snatch 165/103