Snatch balance x 2 + 1 OHS: work up to heaviest complex WOD: "Saddle up!" w/a partner. Details on the board. 100 Thrusters 50 yard Front rack KB walking lunges 100 DB power snatches 50 yard...
Read More
Back squats: 3 x 3 @ 65-75% , Pause squats: 2 x 3 (10-15%) WOD I: OTM x 1o minutes 2 cleans of any type, *add weight each round to work up...
Read More
CG Bench: 3 x 5 @ 65% Pull-ups: 2 x 10 (strict) DB Upright rows: 2 x 10 extra work on the board. WOD: OTM x 10 min Even rounds: 1 arm DB push press...
Read More
Deadlift: 2 x 4 @ 65-75% extra work on board. WOD: 12 min AMRAP Ball slams x 10 Goblet squats x 20 Rx weights on board...
Read More
Bench press: 2 x 5 @ 65% extra work on the board:) WOD: 15 min AMRAP 10 push press 10 supine ring pull-ups...
Read More
Back squats: 3 x 5 @ 65%, front squats: 2 x 4 @ 65% SLDL: 2 x 5 (wk 1 weight) WOD: 7 Rounds 1 arm DB power snatch x 7 (alt. as needed) plyo...
Read More
Clean ladder: Perform 1 rep on the minute adding 5-10 pounds until you reach a HS for the day WOD: Complete for time 50 box jumps 50 KBS 50 K2E 50 ball slams 50 burpees...
Read More
CG Bench: 4 x 5 @ 75-80% Low incline DB Press: 3-4 x 6-8 Pull-ups: 4 x 10-12 extra work posted on board Circuit work: 3 x 10-12 DB flys DB upright rows DB curls...
Read More
Deadlift: 3 x 4 @ 80-85% Power cleans: 3 x 1 min AMRAP @ 75% , 90 seconds rest between rounds Tabata: Ball slams Jumping lunges DB RDL Extra work posted on whiteboard...
Read More