WOD

Monday Every 2 Minutes x 5 Sets: 3 Hang Power Snatches --- 10 Rounds For Time: 200 Meter Row 10-1 Double DB Box Step Overs (50s/35s) (24/20) --- STRENGTH: Today we are lifting on clock, but don’t let that concern you.  You will have plenty of time to get all three lifts in … [Read more...] about week of 12/6

Monday Happy Chanukah!!! --- Back Squats 1 x 5 @55% of 1RM 1 x 5 @63% of 1RM 2 x 10 @68% of 1RM 1 x 10+ @68% of 1RM --- 8 Crazy Nights For Time 2 Rounds: 8 Power Snatches (155/105) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (135/95) 8 Bar-Facing … [Read more...] about week of 11/29

Monday Snatch 3 Reps @ 40% 3 Reps @ 50% 3 Reps @ 60% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 85% --- 5 Rounds x AMRAP 3: 4 Devil's Press (50's/35's) 6 Toes to Bar 24 Double Unders *Rest 1 Minute Between Rounds --- STRENGTH: For Todays Snatch we … [Read more...] about week of 11/22

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