WOD for 010617
Segment 1: Snatch 65%/4 70%/4 75%/4 (80%/3) x 2 (85%/1) x 3 Segment 2: Back Squat 79%/4 84%/1 79%/4 87%/1 79%/4 90%/1 Segment 3: 10... Read More
WOD for 120416
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: AMRAP in 15 minutes: 4 bar muscle-ups 6... 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 111416
Segment 1: Snatch Pull (95% x 3) x 4 Segment 2: Back Squat (80% x 4) x 5 Segment 3: 3 Rounds: 50 Air Squats... Read More
WOD for 110416
Segment 1: Snatch 65%/2 70%/2 (75%/2) x 3 (80%/1) x 4 Segment 2: Row 1,000m Directly into: 21-15-9 OHS (135/95) Double Russian KB Swings (52/35)... 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 102116
Segment 1: AMRAP 18: 4 Bar Muscle Ups 8 Power Snatches (115/80) 16 Box Jumps (24/20)
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 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