Squat Clean 3-3-3-3-3-3-3-3 Perform a set every 2 minutes These are NOT touch and go reps. Drop and reset each rep. Loading Guidelines: Sets 1-4: Warmup sets (40-70% 1RM) Sets 5-8: Working sets (80-85%) Wod 15-12-9 reps for time: Power Cleans (135/95) Thrusters
Read More »DeadLifts 3-3-3 Building Wod 3 Rounds for time 400m Run 12 Deadlifts 225/155 15 Ab Mat sit ups with Med Ball 20/14
Read More »Teams of 2 Amrap 20 15/12 Cal Row 9 Power Snatch 75/45 6 Box Jump overs 24,20 partners complete full round before switching
Read More »Wod Teams of 2 Complete 1500m Row switch every 250m 50 Deadlifts 225/155 50 GHD Sit ups 300 Double unders 50 Wall Balls 20/14 50 Burpees 50 T2b 50 Over head walking lunge steps 1 mile Run split
Read More »Part 1 Power Clean & Jerk 1-1-1-1-1-1-1-1 Perform a set every 2 minutes Loading Guidelines: Sets 1-4: 40-70% Sets 5-8: 80-100% WOD Amrap 8 With a Partner Max Reps Power Clean and Jerks 185/125 Scale to 75-80% of 1RM from Part 1
Read More »Over Head Squat 2-2-2-2-2 Wod 21-15-9 Kettle Bell Swings 53,35 HR Push ups Box Jumps 24,20
Read More »Push Press 5-4-3-2-1 followed by… Wod Every 3:00 x 4 Rounds 15/12 Calorie Row 10 Barbell Facing Burpees Max Push Press (115/80) No rest between rounds
Read More »Strength: Back Squats 5-5-5-5 Wod Amrap 12 20 Double Unders 8 Hang Power Clean 95/65 8 Front Rack Lunges 95/65 8 T2B
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