WOD for 090916
Segment 1: 3 Rounds: 10 Pullups 10 Power Cleans (135/95) 10 Front Squats 10 Jerks Segment 2: Mobility
WOD for 090816
Segment 1: 3 Rounds 30 Deadlift, 185/135 20 Front Squats 10 Power Cleans *Rest 2 minutes between rounds Segment 2: Mobility
WOD for 090216
Segment 1: 5 Rounds: 10-8-6-4-2 Squat Cleans (155/105) 100-80-60-40-20 Double Unders Scale to finish in less than 15 minutes Segment 2: Front Squat 3×3 across... Read More
WOD for 082916
Segment 1: Front Squat Work up to 2RM Segment 2: Back Squat 4×6 across (75% 1RM) Segment 3: 5 Rounds: 15 Dumbbell Push Press 45/30... Read More
WOD for 082716
Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment... Read More
WOD for 081716
Segment 1: 5 Rounds, NOT for time: 5 Front Squats – you choose the weight 5 Weighted Pullups – you choose the weight 5 Weighted... Read More
WOD for 081516
Segment 1: With a running clock… 1. 5 minutes to work up to a heavy single Front Squat 2. 5 minutes to work up to... Read More
WOD for 081016
Segment 1: 1 rep Max Snatch 15 minutes Segment 2: 1 rep Max Clean and Jerk 15 minutes Segment 3: EMOM 10 minutes: 5 Front Squats for... Read More
WOD for 080616
Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 5 Rounds: 15 C2B Pullups Rest as little as possible... Read More
WOD for 073016
Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle... Read More