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 100116
Segment 1: Snatch Doubles at 60, 70, 75 and 80%, then to a heavy single for the day. *All sets are drop from the top.... Read More
WOD for 092316
Segment 1: Front Squat 7×3 at 85%, across Segment 2: Power Clean 5×3 at 80% – reset each rep on the floor Segment 3: AMRAP 12... Read More
WOD for 091916
Segment 1: 5×3 Squat Clean and Jerk at 80% reset each rep on the floor Segment 2: Front Squat 5×5 Front Squat at 80% across... 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 091116
“Hammer” 5 Rounds, each for time: 135-lb. power cleans, 5 reps 135-lb. front squats, 10 reps 135-lb. jerks, 5 reps 20 pull-ups Rest 90 seconds... Read More
WOD for 090916
Segment 1: 3 Rounds: 10 Pullups 10 Power Cleans (135/95) 10 Front Squats 10 Jerks Segment 2: Mobility
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 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