Strength: EMOM x 10 Min 1 Power Clean + 1 Push Jerk *start with moderate weight and add weight as you go WOD: For Time (20 Min Cap) 400M Run/ 5 Ground to Overhead (155/105) 400M Run/ 4 GTO 400M Runa/ 3 GTO 400M Run/ 2 GTO[…]
Read More »WOD – with a partner 20 MIN AMRAP 30 Burpees 30 Snatches (95/65) 200M Med Ball Relay Run (20/14) *1 partner works / 1 rests snatches can be power or squat
Read More »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 »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 »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 »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[…]
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