WOD

Monday On the 1:30 x 9 Sets: Sets 1+2+3- 3 Hang Power Snatch Sets 4+5+6- 2 Low Hang Power Snatch Sets 7+8+9- 1 Power Snatch   Hang Power Snatch (60-70%) Low Hang Power Snatch (65-75%) Power Snatch (70-80%) --- For Time: 21-15-9 Squat Snatch (95/65) Chest … [Read more...] about week of 7/26

Monday Power Snatch 2-2-2-2-2 --- AMRAP 10: 4 Rounds: 30 Air Squats 200 Meter Run   In Time Remaining: Max Power Snatches (115/85)   Tuesday For Time: 3 Rounds- 15 Deadlifts (135/95) 10 Push Press 5 Bar Muscle-ups   Directly … [Read more...] about week of 7/19

Monday 3 Supersets off of 5RM Back Squat Set 1 8 Back Squats @69% 5 Front Squats @66% Set 2 6 Back Squats @74% 5 Front Squats @68% Set 3 4 Back Squats @79% 5 Front Squats @70% (Rest 2:00 between Sets) --- "GRACE" For Time: 30 Clean and Jerks … [Read more...] about week 7/12

Monday Every :90 for 5 sets: 2 Clean Pulls + 1 Squat Clean --- 10 Rounds For Time: 5 Squat Cleans (155/105) 10/7 Calorie Bike   Tuesday Every 3 Minutes x 10 Rounds: [On the 0:00]: 500/450 Meter Row [On the 3:00]:400 Meter Run [On the 6:00]: 500/450 Meter … [Read more...] about week of 7/5

Monday On an 6:00 clock, every :90 perform: 1 Power Clean + 2 Thrusters (4 sets) --- For Time: 2,000/1,800 Meter Row 30 Bar Muscle-ups 40 Thrusters (115/85) --- WOD THOUGHTS: This barbell should be a weight that we can do at least 10-15 thrusters at when fresh. Scale … [Read more...] about week of 6/28

Monday 3 Supersets off of 5RM Back Squat Set 1 10 Back Squats @60% 5 Front Squats @60% Set 2 8 Back Squats @65% 5 Front Squats @62% Set 3 6 Back Squats @70% 5 Front Squats @64% (Rest 2:00 between Sets) --- For Time: 20 Front Squats (135/95) 20 Lateral … [Read more...] about week of 6/21

Monday EMOM x 10: Minute 1 - 3 Front Squats Minute 2 - Max Strict Ring Dips in :30s   All percentages based on 1RM Front Squat: Set 1 - 55% Set 2 - 60% Sets 3-5 - 65% --- AMRAP 15: 100 Double Unders 75 Air Squats 500/450 Meter Row --- WOD … [Read more...] about week of 6/14

Monday 6 Sets 2 Tempo Front Squats *tempo= 5 Sec down, fast up --- For Time: 3 Rounds: 15 Power Cleans (115/85) 12 Thrusters (115/85) 9 Bar-Facing Burpees   Directly Into...   3 Rounds: 15 Power Cleans (95/65) 12 Thrusters (95/65) 9 … [Read more...] about week of 6/7