WOD

Deadlift: Find 1RM Then… 16 Min AMRAP 5 Deadlift, 225/153 50 Double Under 12 Toes 2 Bar

Hang Snatch 1-1-1 Then…. 30-20-10 Hang Snatch 95/63 OHS Cal Bike

3 Rounds 10 DB/KB Hang Squat Cleans, 53/35 200m Run or Row 10 Target Burpees 2 Rounds 15 DB/KB S2OH, 53/35 300m Run or Row... Read More

Olympic Lift Technique with Jess: -Clean with pause 2″ off floor 5×1 @85%+ -Zombie Squat 3×5 -Bulgarian Split Squat 3×8 Endurance WOD: Run 1 Mile... Read More

Starting with a 6-minute time cap,complete as many reps as possible of:5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)*If completed... Read More

Open WOD Prep: EMOM 10 Minutes 20 Double Unders + 1 Snatch (increase weight every round) Then….. AMRAP 18 Minutes-Relay Style 5 Sandbag Over Shoulder... Read More

10 Minutes Handstand Walk Practice AMRAP 10 Minutes 5 Handstand Pushups 10 Strict Pullups 15 Alt DB Hang Snatch 50/35 AMRAP 10 Minutes 5 Ring... Read More

Deadlift Deload: 5 x 5 @ 75-80% Then… 18 Min Ladder: 5-10-15-20-25….. Russian KB Swings Pistol Box Jump Overs, 20/14