WOD for 113016
Segment 1: Clean & Jerk 60%/3+1 65%/3+1 (70%/3+1) x 4 Segment 2: Front Squat (65%/5) x 4 Segment 3: For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans... Read More
WOD for 111616
Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1) x 2 Segment 2: Front Squat (78% x 4) x 5 Segment 3: For time:... Read More
WOD for 111516
Segment 1: AMRAP 4 minutes “Fran” 21-15-9 Thrusters (95/65) Pull-ups Rest 4:00 Segment 2: AMRAP 4 minutes “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Rest 4:00... Read More
WOD for 110216
Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1) x 2 Segment 2: AMRAP 20 minutes: 5 Bar Muscle Ups 10 Chest Slapping Pushups 15... Read More
WOD for 110116
Segment 1: AMRAP 4 minutes: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans ( 6 Jerks Time remaining: Max Double Unders Rest 4:00 Segment... Read More
WOD for 102816
Segment 1: “Open 13.4” AMRAP 7: 3 Clean & Jerks (135/95#) 3 Toes-to-Bar 6 Clean & Jerks 6 Toes-to-Bar 9 Clean & Jerks 9 Toes-to-Bar... Read More
WOD for 102216
Segment 1: 3×3 Snatch Balance, llight 3×3 Tall Snatch, light 3×3 Tall Clean, light! Segment 2: Clean & Jerk Double at 60% Double at 70%... Read More
WOD for 101716
Segment 1: Snatch 1×3 at 60% 1×3 at 70% 3×3 at 75% *All reps are drop from the top Segment 2: “Glenn” 30 Clean and... Read More
WOD for 101516
Segment 1: Snatch 2 x 3 at 70%, followed by 3 doubles at 75% Segment 2: Jerk 4 x 3 at 70% – focus on... Read More
WOD for 100816
Segment 1: Clean and Jerk Doubles at 60, 70, 75 and 80% Single at 85%, then build to a heavy for the day (NOT max)... Read More