Strength: Snatch Complex (12 mins to work to a heavy complex) 1 complex= 1 snatch grip deadlift and 1 power snatch (do not drop between reps) WOD: 6 MIN EMOM MIN 1: 7 power snatches (95/65/55) MIN 2: 12 TTB REST 2 MINS 6 MIN EMOM MIN 1: 15 American KB Swings (53/35/26) MIN 2:...Read More
WOD: 15 MIN AMRAP 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target CORE CASHOUT: 3 rounds NOT for time: 20 Russian Med Ball Twists 20 Med Ball SitupsRead More
Strength: Deadlift 10 MIN EMOM (5 mins to warmup to 70% then…) 2 Deadlifts all at 70% of 1rm WOD: 11 MIN AMRAP 3 Bar Muscle-Ups (scaled version is 3 pullups to 3 dips or 3 jumping box mu) 6 Deadlifts (225/155/105) 9/6 Calorie BikeRead More
5 Rounds For Time: 5 Clean and Jerks (155/105/95) 10 bar facing burpees 200m run CORE CASHOUT: 3 rounds NOT for time 10 toes toches to rig : 30 sec low plank holdRead More
Strength: Back Squat 5X2 all at 80% of 1rm (15 minutes to complete including the warm-up) WOD: 20-16-12 reps of Back Squat (95/55/65) *must clean weight off the ground Pushups Overhead Walking Plate Lunge (45/25) alt. each legRead More
Strength: Push Press (off the rack) 10 MIN EMOM (spend 5 mins working up to 75%) 2 Push Presses all at 75% of 1rm WOD: 20 MIN AMRAP 5 Pullups 10 Pushups 15 Wallballs (20/14/10)Read More
For time: 30 toes-to-bars 1 mile run 30 toes-to-bars 1 mile run 30 toes-to-bars *40 min time cap *RX+ is 1.5 mile of each but only if you can go under the time capRead More
Strength: Thruster or Overhead Squat 12 Min Heavy Single *athlete picks one (preferably their weakness) and spends 12 mins working to a heavy single for the day. Can come off the rack. WOD: 9 MIN AMRAP : Buy-In: 45/40/35 Cal Bike Time Remaining: 30 Double Unders (scaled version is 50 singles) 15 Thrusters (75/55) [Rest 3 Minutes]...Read More
