WOD: 5 Rounds For Time: 15/12/10 Calorie Assault Bike 10 Chest to Bar Pull-ups Directly Into… 5 Rounds: 10 Power Cleans (95/65/55) 10 Push Jerks (95/65/55) *25 min time capRead More
Strength: 3 position power snatch (work to a heavy single) Hang Power Snatch Power Snatch Squat Snatch *do not put the barbell down between positions WOD: 12 MIN AMRAP 3 Power Snatches (135/95/65) 10 Bar Facing BurpeesRead More
WOD: 2 rounds for time: 19 cleans 115//85/65 29 wallballs 20/14/10 20/14/10 39 cal row 19 push press 115/86/65 68 double under *first 2 movements= year he was born 1929 39 cal row= age he was when he was assassinated final 2 numbers= year of his death 1968 34= age he was when he gave...Read More
Strength: Deadlift 6 reps 70% 5 reps 75% 4 reps 80% 3 reps 85% 2 reps 90% 1 95% or if they you good go for a 1rm WOD: 13 MIN AMRAP: 30 Single Dumbbell Hang Clean and Jerks (50/35/25) *Alternate arms every 5 reps here 15 Box Jumps (24″/20″/16) 10 Deadlifts (225/155/115)Read More
Skill: HSPU (spend 10-15 mins on progressions) WOD: 10 MIN EMOM MIN 1: 7 HSPU OR 15 pushups MIN 2: 12 Pullups Rest 2 mins 10 MIN EMOM MIN 1: 15 KB Swings 53/35/26 MIN 2: 15 Goblet Squats 53/35/26Read More
WOD: On the 4:00 min x 5 Rounds: 50 Double Unders 20/15/12 Calorie Row 10 Front Squats (155/105/95 *Score each round on their own * Your final score will be the slowest of the 5 roundsRead More
Strength: Power Clean (heavy set of 3) *does NOT have to be touch and go WOD: 5 Rounds for time: 10 Power Cleans (135/95/65) 10 Burpees * The weight in “Black and Blue” should be something you can cycle for touch-and-go reps * Choose a weight that allows you to clear each set of 10...Read More
