Part 1 Snatch Perform 1 rep every minute on the minute for 10 minutes Loading Guidelines: Sets 1-2: 70% 1RM Sets 3-4: 75% Sets 5-6: 80% Sets 7-8: 85% Sets 9-10: 90% * Only add weight as technique allows. * Emphasize technique and speed over load. * If new[…]
Read More »Tempo Back Squats 3 3 x 2 Build To a Heavy 3 With Great form Wod: 3 Rounds for time 400m run 50-40-30 Wall Balls 20/14 30-25-20 Chest to Bar
Read More »Teams of 2 Amrap 25 5 Back squats from rack 185/125 5 Box Jumps 30/24 5 T2b 200M run/ 60 Double unders
Read More »In teams of 2, complete: 5 alternating sets each of 10/7 Calorie Assault Bike 5 alternating sets each of 5 Deadlifts, 4 Hang Power Cleans, 3 Push Jerks 4 alternating sets each of 10/7 Calorie Assault Bike 4 alternating sets each of 5 Deadlifts, 4 Hang Power Cleans, 3 Push[…]
Read More »Part 1 Power Clean 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes Loading Guidelines: Sets 1-3: 3 reps @ 40-60% Sets 4-6: 2 reps @ 70-85% Sets 7-9: 1 rep @ 90%+ Scoring: Load Amrap 9 9 Power Cleans 115/80 9 Hspu’s
Read More »6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.
Read More »Thruster Build to a Heavy Set of 3 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65)
Read More »Teams of 2 complete 5 Rounds: 1 Minute at Each Station Wall Balls 20/14 Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest
Read More »