WOD

Monday Power Snatch: Build to Heavy Single --- [On the 0:00] 9-6-3: Power Snatches (135/95) Burpee Box Jump Overs (30"/24”) [8 Minute Time Cap] [On the 10:00] 12-9-6: Power Snatches (95/65) Box Jump Overs (24"/20") [8 Minute Time Cap] [On the … [Read more...] about week of 11/15

Monday 5 Sets (building) 1 Snatch High Pull + 1 Power Snatch + 1 Hang Squat Snatch --- Every 2:00 x 10 Rounds 15 Box Jump Overs (24/20) 10 T2B 1 Snatch (AHAP) --- STRUCTURE: For 10 Rounds, athletes will complete 15 Box Jumps, 10 Toes to Bar and 1 Snatch on the 2:00. … [Read more...] about week of 11/8

Monday AMRAP 30: Max Meter Row Every 5 Minutes [Starting at 0:00] 5 Ring Muscle-ups 10 Hang Power Snatches (95/65) 15 Box Jump Overs (24"/20") --- STRATEGY: We are looking for athletes to finish the Ring Muscle Ups in under 1:00, the Hang Power Snatches in under 1:00, and the … [Read more...] about week of 11/1

Monday 5 Sets 3 Power Snatch @75-80% --- AMRAP 20: 5 Strict Pull-ups 10 Alternating Dumbbell Snatches (70/50) 15 Lateral Dumbbell Burpees --- STRENGTH: Back to the power stanches after the squat snatches last week.  These sets are not designed to be touch and go sets. We … [Read more...] about week of 10/25

MONDAY Strict Weighted Pull Ups (based on MAX Set from 8.23) 5-9 Unbroken: 3-2-2-1-1 10+ Unbroken: 4-3-3-2-2 --- 4 Rounds For Time: 500 Meter Row 12 Burpee Pull-ups 21 Box Jumps (24"/20") --- WOD THOUGHTS STRENGTH: Second week of our strict weighted pull ups. Try to … [Read more...] about week of 10/18

MONDAY Weighted Strict Pull-ups (based on MAX Set from 8.23) 5-9 Unbroken: 3-2-1-1-1 10+ Unbroken: 4-3-3-2-1 --- For Time: 100/80 Calorie Row 50 Dumbbell Hang Power Snatches (50/35) 30 Dumbbell-Facing Burpees Directly Into.. 150ft Single DB Overhead Walking Lunges … [Read more...] about week of 10/11

MONDAY On the 2:00 x 5 5 - 4 - 3 - 2 - 1 Power Snatch --- For Time: 2-4-6-8-10 Power Snatches (135/95) After Each Round: 400 Meter Row 2 Rope Climbs --- WOD THOUGHTS STRENGTH: For today’s strength we are building to a heavy single on the power snatch.  These … [Read more...] about week of 10/4

Monday Back Squat: 5 x 5 @75% *between each sets complete 5-10 strict pull-ups --- 5 Rounds For Time: 12 Toes to Bar 150' Farmers Carry (50's/35's) 21/15 Calorie Assault Bike --- MONDAY WOD THOUGHTS STRENGTH: We are finally getting back to some back squat strength … [Read more...] about week of 9/27