Hang Squat Clean 3-3-3-2-2-2-1-1-1-1 Perform a set every 2 Minutes Loading Guidelines: Sets 1-3: 50-60% Sets 4-6: 65-75% Sets 7-10: 80-90%+ If new to this lift, perform 10 sets of 3, building to a moderately challenging weight. Wod: 12-9-6 reps for time: Hang Squat Cleans (155/105) Burpee Ring Muscle ups[…]
Read More »Wod: 30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle Sprints
Read More »Teams of 2 Amrap 25 5 DeadLifts 275/175 5 Toes through Rings 5 Box Jumps {37 1/2}/{ 27 1/2} Men 30inch box with two 45lb plates. Ladies 24inch box with a 45lb plate 200m Run/50 Double unders Runs first then Dubs
Read More »AMRAP in 20 min @(115/75) with a partner 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats 5 Burpees over the bar
Read More »Wod For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Thrusters (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row
Read More »Part 1 Power Snatch 3-3-3-2-2-2-1-1-1-1 Perform a set every minute for 10 minutes Set 1: 3 reps @ 60% Set 2: 3 reps @ 65% Set 3: 3 reps @ 70% Set 4: 2 reps @ 75% Set 5: 2 reps @ 80% Set 6: 2 reps @ 85% Sets[…]
Read More »Strength: Front Squats 2-2-2-2-2 AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push ups
Read More »Part 1 Power Clean 3-3-3-2-2-2-1-1-1-1 Perform a set every 2 minutes Loading Guidelines: Sets 1-3: 3 reps @ 50-70% Sets 4-6: 2 reps @ 75-85% Set 7-10: 1 rep @ 90%+ Let technique dictate how heavy you go – stop adding weight when mechanics break down If new to this[…]
Read More »Teams of 3 Complete 100 Box jumps 24/20 75 Wall Balls 20/14 75 Power Cleans 95/65 150 Calorie Row 75 Power Snatches 95/65 50 Hspu’s 250 Double unders 75 Push Jerks 95/65
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