Strength: Thruster 10 MIN EMOM 1 Thruster (off the rack) at about 70% of 1rm front squat WOD: For Time: 10-9-8-7-6-5-4-3-2-1: Thrusters (95/65/55) Toes to Bar Lateral Barbell Burpees *goal is sub 15 minsRead More
Strength: Snatch Complex 13 minutes to find a heavy complex 1 Power Snatch + 1 Overhead Squat WOD: “Rundy” 3 Rounds For Time: 400 Meter Run 15 Power Snatches (75/55/45) 20 PushupsRead More
Skill: Rope Climbs *spend 10 mins on progressions WOD: “Pump it Out” 5 rounds NOT for Time (25 mins to complete) 10 seated double DB Arnold presses (sit on a box) 10 TTB 10 Slamballs (50/40/30lb) 2 rope climbs or 1 min of practice *start on any station. rest 1-2 minutes between roundsRead More
Strength: Deadlift 10 MIN EMOM Do 3 Deadlifts all at 70% of 1rm WOD: 13 MIN AMRAP 75 Double Unders (100 singles is scalled) 10 Deadlifts (225/155/105) 20 WallBalls (20/14/10)Read More
WOD: On a 30:00 min clock: Part 1: For Time: 60/53/46 Calorie Row 45 Chest to Bar Pull-ups 30 Back Squats 135/95/65 (clean weight then put on back) 15 Bar-Facing Burpees Part 2: In Time Remaining in 30:00 mins Work to Establish a Heavy Single Back Squat *can come off the rack *2 scores today. 1...Read More
Strength: Bench Press (13 minutes to complete) 10.9.8.7.6.5.4.3.2.1 reps add weight to each new set ending with a heavy set of 1 rep. start very light WOD: 3 rounds NOT for time 10 Wallwalks 10 Box Jumps 30/24/16 25 ab mat situps *rest 1-2 minutes after each round. start anywhere you want *20 minutes to finishRead More
