WOD for 121916
Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups... Read More
WOD for 112816
Segment 1: span data-sheets-value=”{“1″:2,”2″:”Snatch Pull\r\n(85%/3) x 4″}” data-sheets-userformat=”{“2″:5097,”3”:{“1″:0},”6”:{“1”:[{“1″:2,”2″:0,”5”:{“1″:2,”2”:0}},{“1″:0,”2″:0,”3”:3},{“1″:1,”2″:0,”4″:1}]},”8”:{“1”:[{“1″:2,”2″:0,”5”:{“1″:2,”2”:0}},{“1″:0,”2″:0,”3”:3},{“1″:1,”2″:0,”4″:1}]},”9″:1,”10″:1,”11″:4,”12″:0,”15″:”arial,sans,sans-serif”}”>Snatch Pull (85%/3) x 4 Segment 2: Back Squat (65%/8) x 3 Segment 3: AMRAP 15 minutes: 30... Read More
WOD for 110516
Segment 1: 20 Thrusters (135/95) Rest 3 Minutes 15 Thrusters (185/135) Rest 3 Minutes 9 Thrusters (205/145) Segment 2: EMOM 5 minutes: 12 Hang Power... 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 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 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 093016
Segment 1: AMRAP 18 minutes: 30 Thrusters (95/65) 30 Box Jump Overs (24/20) 30 Calorie Row 30 Toes to Bar
WOD for 092216
Segment 1: 3 Rounds: 15 Deadlifts (205/145) 25 Wall Balls (20/14) 15 Toes-to-Bar 25 Box Jumps (24/20) Segment 2: Mobility
WOD for 092116
Segment 1: AMRAP 15 minutes: 25 Power Snatches (95/65) 25 Pullups 25 Double Unders 25 Handstand Pushups Segment 2: EMOM 10 minutes Odd: 2 Pausing Overhead Squats (:10 at... 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