Friday June 10th
Strength: Squat Clean – work to a heavy 3 reps from an empty bar in 10 Min WOD: 4 RFT (18 Min Cap) 6 Front Squats 12 HR PushUps 15 Wall Balls
Read More »Thursday June 9th
Strength: EMOM x 12 Min Min1: 45 Sec Hollow Rocks Min2: 30 Sec Strict HSPU or HS Hold WOD: 3 Rounds For Reps 1 Min Max DU 1 Min Max Ab Mat Situps 1 Min Max Burpees 1 Min Rest
Read More »Wed June 8th
Strength: Tempo Back Squat @ 3311 – 3,3,3, Building *Add weight from 5/31 WOD: 3 RFT Run 400M 20 PU 20 KBS (70/53)
Read More »Tuesday June 7th
Strength: Work up to your heaviest set of this complex in 8 minutes 4 DL + 3 Hang Cleans (power or squat) + 2 Front Squat + 1 Jerk *Bar cannot touch the floor after deadlifts WOD: 4 RDS starting every 4 Min 5 Thrusters (135/95) 10 Burpees Cal[…]
Read More »Monday June 6th
Strength: 4 Sets Building Squat Snatch Cluster – 1.1 Rest 10 seconds / Rest 2 Minutes WOD: For Time 10/8/6/4/2 Hand Squat Snatch (95/65) No Pushup Burpee Box Jumps (24/20)
Read More »Sat June 4th
WOD w/partner 4RFT16 Clean & Jerks (135/95)Run 200m – relay32 KBS (70/53)Run 200m – relay 1 partner works while 1 rests
Read More »Friday June 3rd
Strength: 4 Sets BuildingHang Power Snatch (Hip) x1 + Hang Squat Snatch (Hip) x2 + Overhead Squat x1 WOD 10 Min AMRAP12 Back Extensions8 OHS (115/85)Run 200m
Read More »Thursday June 2nd
Strength: 4 Sets BuildingHang Power Clean (mid thigh) x1 + Hang Power Clean (Front knee) x2 + Power Clean x1 WOD For Total Reps2 Min Max Power CLeans (135/95)3 Min Max Cal Row2 Min Max Power Cleans
Read More »Wednesday June 1st
Skill EMOM x 12 Min Min1: 30 Sec DU Min2: 30 Sec HS Walk or HS Hold WOD 4 RFT 10 Push Press (95/65) 5 Burpees Over the Bar 10 Squat Cleans
Read More »Tuesday May 31st
Bring a Friend Day – last one. Future Bring a Friend to be on Saturday. WOD w/ partner 22 Min AMRAP 500M Row 30 Box Jumps (24/20) 40 Wall Balls (20/14) 50 Walking Lunges
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