Part 1 Hang Power Clean Build to a 3 rep max in 15 minutes – Perform 6-7 sets (3 warmup sets, 3-4 tough sets of 3) – Perform a set every 2-3 minutes – If your technique breaks down (specifically your receiving position) from rep 1 to rep 3 of[…]
Read More »For Time: Buy-In: 150 Double Unders 21-15-9 Shoulder to Overhead (135/95) Pull-ups Cash-Out: 150 Double Unders
Read More »AMRAP 12: 3 Deadlifts (205/145) 3 Toes to Bar 3 Calorie Bike 6 Deadlifts (205/145) 6 Toes to Bar 6 Calorie Bike … Up By 3’s Until Finish
Read More »Part 1 Front Squat 6-6-6-6-6-6 Sets 1-2: Easy (30-50% 1RM) Sets 3-4: Moderate (60-70%) Sets 5-6: Tough (75%+) Coach’s Notes: – Control the weight on the descent and avoid bouncing out of the bottom – Take a 1-2 second break between reps – If you cannot maintain good posture (your[…]
Read More »Team of 3 complete for time 100 Wall Balls 20/14 100 Pull ups 100 Sit ups 200 Air Squats 100 Push ups 100 Cal Bike 100 Kettle Bell Swings 53/35
Read More »In teams of 2, perform 3 sets each of: Partner 1: 200 meter Double KB Farmer Carry (53/35) Partner 2: Wall Sit hold until Partner 1 returns Switch places Partner 1: 30/24 Calorie Row Partner 2: Front Plank hold (on elbows) until Partner 1 finishes row Switch places Scoring: Time
Read More »Wod 3 sets 80-90 percent effort 400m Row 20 Wall Balls 20/14 20 Hand Release Push Ups 20 Ab Mat sit ups 60 Double Unders Rest 5 Minute then switch the order.
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