WOD

EOMOM 14 Minutes Even Minutes: 30s L Sit or L Hang Odd Minutes: 2 Snatches Then….. AMRAP 18 Minutes 10 Hang Power Snatch 95/63 15... Read More

Pause Front Squat: 3 x 3 @ 80-85% Then… OPEN WOD 19.1 AMRAP 15 MIN 19 Wall Ball Shots, 20/14 (10’/9′) 19 Cal Row or... Read More

Olympic Lift Technique Class: -1 Clean + 2 Jerk Dips + 1 Jerk- 5 Heavy Sets -EMOM 12 Minutes 1 Snatch Pull with pause in... Read More

5 Rounds Max reps Bench Press, Men: BW / Women: 3/4 BW Max Pull-ups 400m Run or Row *Rest 2-3 min between Rounds

WWPF – For Time 42 Power Snatches, 95/63 30 Synchronized Wall Ball Shots, 20/14 50 Planking Burpees 30 Power Snatches, 135/83 30 Synchronized Wall Ball... Read More

Tabata- 8 rounds 20 seconds on, 10 seconds rest of each L Sit Hold Dead Hang Handstand Hold Bottom to Bottom Air Squat (Hold at... Read More

Deadlift: 3 x 6 @ 80-85% (3 sec eccentric) Dip: 3 x 10 (3 sec eccentric / add wt if needed) Then… 3 Rounds: 75... Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… For Time (Happy Birthday Coach Amie): 29 Hang Cleans, 115/83 29 Cal Bike... Read More