WOD for 080316
Segment 1: OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk (90%) Rest 4:00 30... 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
WOD for 072716
Segment 1: Running Clock EMOM 8 minutes: 1 Squat Snatches (85%) Rest 4 minutes EMOM 8 minutes: 1 Squat Clean and Jerk (85%) Rest 4 minutes Max Effort... Read More
WOD for 072116
Segment 1: 10-9-8-7-6-5-4-3-2-1 Jerk (155/105) 2-4-6-8-10-12-14-16-18-20 Pullups Segment 2: ROMWOD
WOD for 072016
Segment 1: Minutes 1-8: EMOM 8 minutes: 1 Squat Snatches (85% 1RM) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 1 Squat Clean and Jerk (85% 1RM)... Read More
WOD for 071616
Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk Same weight across, work up to heavy weight and maintain, or work up to... Read More
WOD 071316
Segment 1: Minutes 1-8: EMOM 8 minutes: 2 Squat Snatches (75%) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 2 Squat Clean & Jerk (75%) Rest 4:00... Read More
WOD for 071116
Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds. Shouldn’t... 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 062916
Segment 1: With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% Segment 2: At the 10:00 EMOMx6: 3 Squat Clean... Read More