WOD for 101416
Segment 1: 4 Rounds: 5 Ring Muscle Ups 10 Power Cleans (155/105) 25 Wall Balls (20/14) Segment 2: Choose one of the following: Ninjas: 5×75... Read More
WOD for 100716
Segment 1: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Clean and Jerks 30 HSPU 40 Power Snatches 70 Double Unders 40 Overhead Squats 1st... Read More
WOD for 100516
Segment 1: 3 Squat Cleans at 60% 3 Squat Cleans at 70% 3 Squat Cleans at 75% 2×2 Squat Cleans at 80% Segment 2: Run... Read More
WOD for 100316
Segment 1: Snatch 1×2 at 60%, – pause in the bottom for 10 seconds on both reps 1×2 at 70%, – pause in the bottom... Read More
WOD for 100216
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: EMOM 20 minutes, alternating: Min 1 – 15... Read More
WOD for 092816
Segment 1: 1 Round: 800 Meter Row 80 Double Unders 21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row 40 DU 15 HPC 3... Read More
WOD for 092416
Segment 1: Max set up unbroken Ring Muscle ups OR 10 minutes to practice Muscle Unders Segment 2: 5×5 Thruster, climbing with unlimited rest –... Read More
WOD for 092016
Segment 1: With a running clock… AMRAP 5 minutes: 750m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean (95/65), 25 Double Unders Rest... Read More
WOD for 091416
Segment 1: Snatch 5×3 at 75% no TnG – Pause for 5 seconds at the bottom of each squat Segment 2: AMRAP 20 minutes: 50... Read More
WOD for 091316
Segment 1: With a running clock… AMRAP 5 minutes: 60 Double Unders 21 Deadlift (95/65) Rest 5:00 Segment 2: AMRAP 5 minutes: 45 Double Unders 15 Front... Read More