WOD

EOMOM 14 Minutes Min 1: 45 Second Handstand Hold (advanced=freestanding) Min 2: 1 Snatch AMRAP 15 Minutes 400m Run 5 Snatch 155/113 5 OHS 155/113

Front Squat: 3 x 5 @ 80% Then… EOMOM 15 21 Wall Balls 15 Chest 2 Bar Pullups 9 Box Jumps, 30/24″

Olympic Lift Technique Class: -2 Jerk Dips with 2 second pause + 2 second Pause Jerk-Heavy Singles -EMOM 10 Minutes: 1 Snatch with Pause in... Read More

Bench Press: 5-5-3-3-1-1-1 Then… For Time 50-30-10 Cal Row or Ski Push-up Single leg squat

WWPF 100m Sled Push (anyway) 40 Sandbag Ground 2 Over Shoulder (Alternate) 200m Sled Push (anyway) 60 Sandbag Squats (Switch every 10) 300m Sled Push... Read More

In 10 Minutes work up to a heavy Hang Power Snatch Double Then… 10 Rounds 30 Double Unders 15 DB Snatches, 50/35 5 HSPU

Deadlift: Work to a heavy 8 rep then, 1 x 8+ @ 90% THEN…. FOR TIME 30 Box Jump Overs, 24/20 15 Deadlifts, 225/153 25... Read More

In 10 Minutes Work up to a Heavy Hang Power Clean Double AMRAP 10 Minutes 5 Bar Muscle Ups 10/8 Cal Ski AMRAP 10 Minutes... Read More

Front Squat: 3 x 5 @ 75% Then… Death By Thrusters, 95/63 Complete 1 rep the first minute, 2 reps the second minute, 3 reps... Read More

Olympic Lifting Clean + FS + Jerk 5 sets 85%+ Clean Pull From low hang 90-100%/4×3 Endurance OUTSIDE AMRAP 16 MIN 30 SDHP 200m Run... Read More