WOD for 082416
Segment 1: For time: 40 Back Squats (155/105) Segment 2: For time: 40 Push Press (135/95) Segment 3: For time: 40 Hang Power Clean (155/105)... Read More
WOD for 082216
Segment 1: 15 minutes Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) Segment 2: Back Squat 3 sets... Read More
WOD for 081916
Segment 1: Ascending Ladder for 8 Minutes (keep increasing by 3): 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9... Read More
WOD for 081216
Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees... Read More
WOD for 080116
Segment 1: EMOM 5 minutes: 2 Hang Snatches (hip position) Rest 1:00 EMOM 5 minutes – 2 Hang Snatches (below knee) Rest 1:00 EMOM 5... Read More
WOD for 072516
Segment 1: EMOM 12 minutes: Min 1-4: Power Snatch + Hang Squat Snatch + Snatch Balance Min 5-8: Hang Squat Snatch Min 9-12: Squat Snatch Segment 2:... Read More
WOD for 071516
Segment 1: 5 Rounds: 5 Squat Clean Thrusters (135/95) 10 C2B Pullups Scale to finish in less than 10 minutes Segment 2: 8 x 3... Read More
WOD for 070616
Segment 1: With a running clock… A. At the 0:00 EMOM 6 minutes: 3 Squat Snatches at 70% Segment 2: At the 10:00 EMOM 6... Read More
WOD for 063016
Segment 1: Back Squat Establish 3RM for the day Segment 2: Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change... Read More
WOD for 062716
Segment 1: “Isabel” 30 Snatches (135/95) Segment 2: 5×1 Snatch Pulls Climbing as heavy as possible Segment 3: 3×2 Back Squat Same weight across around... Read More