WOD 3/1/22
15 Minutes to a Heavy Clean and Jerk Then…….. 7 Rounds 10 Burpees Over Bar 10 Hang Power Cleans 115/83 10 Jerks 115/83
WOD 2/28/22
Back Squat: 4 x 2 (2 sec pause) @ 88-93% Then… 13 Min AMRAP 22 OH Lunges, 95/63 12 Toes 2 Bar 3 Ring MU
WOD 2/27/22
Olympic Lifting Power Clean w/pause in catch + Front Squat 3 x 2 @ 70-80% 3 x 1 @ 80%+ Snatch balance (Wk 2) 4... Read More
WOD 2/26/22
Open 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks12 dumbbell snatches15 box jump-overs 50-lb dumbbell, 24-in box
WBPF 2/25/22
0:00-15:00 EMOM 15 Minutes 1 Snatch-Increase weight every minute 17:00-35:00 AMRAP Relay Style 10/8 Cal Bike 2 Rope Climbs 15′ 1 Heavy Snatch
WOD 2/24/22
Strict Press: 5-3-1 Then… Five 2-Minute Rounds of: 20 DB box step-ups, 50s/35’s )(20″/16″) Max Reps DB Push Press *Rest 2 Minutes Between Rounds
WOD 2/23/22
RDL 8-8-8 Weighted Ring Dip 5-5-5 Then…….. 30 Ring Muscle Ups for Time or 50 Pull and 50 Push for Time *200m Run E3MOM, including... Read More
WOD 2/22/22
Build to a heavy complex: 1 Clean Pull + 1 Clean + 1 Front Squat THEN…. 2 Rounds 22 Power Cleans 135/93 22 Burpees over... Read More
WOD 2/21/22
Pause Back Squat 3-3-3 (2 second pause on each) 80-85% Then…… 21 Cal Row/Ski 21 Thrusters 95/63 15 Cal Row/Ski 15 Thrusters 135/93 9 Cal... Read More
Oly/Endurance WOD 2/20/22
Olympic Lifting -Snatch Pull to knee + pull to shrug + Snatch from Floor -Snatch Balance (wk 1) 4 sets of 3 (pause on every... Read More