WOD for 111916
Segment 1: “Jerry” 1 mile Run 2K Row 1 mile Run Segment 2: 5×12 unbroken chest to bar pullups rest as needed between sets
WOD for 101916
Segment 1: Hang Squat Clean 3×3 at 70% – from mid thigh, drop from the top Segment 2: For time: 21-15-9 Run 200m Thrusters (95/65)... 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
WOD for 100516
Segment 1: 3 Squat Cleans at 60% 3 Squat Cleans at 70% 3 Squat Cleans at 75% 2×2 Squat Cleans at 80% Segment 2: Run... Read More
WOD for 100316
Segment 1: Snatch 1×2 at 60%, – pause in the bottom for 10 seconds on both reps 1×2 at 70%, – pause in the bottom... Read More
WOD for 92916
Segment 1: 5 rounds for time of: 15 Pullups Run 400m Segment 2: Mobility
WOD for 092516
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Deck of Cards WOD Spades – Goblet Squats... Read More
WOD for 091016
Segment 1: 5 rounds of: Run 200m 1:30 rest Segment 2: 5 rounds NOT for time of: Max unbroken reps of Power Snatch, Bodyweight – all... Read More