WOD

Strength- 12 minutes to establish a 1RM Hang Snatch (just above the knee) Conditioning- 5 rounds of: 1:00 ME Wall Ball (20/14) 1:00 ME Burpees... Read More

Strength- 1) 12 min. to establish a 1rm Clean & Jerk. Conditioning- AMRAP 12 minutes: Run 400m 15 Chest to Bar pull ups

Strength- Back Squat:1X8@80%, 1X3@90%, 2X1@100%­ rest 2:00 Conditioning- Row 500m 20 Deadlifts (225/155) 20 One-arm KB Thrusters (each arm) (55/35) 20 Deadlifts (225/155) Row 500m

Strength- 12 minutes to establish a max complex of 2 Hang Cleans (just above the knee) + 1 Jerk Conditioning- 5 rounds of: 5 Snatches... Read More

Strength- Back squat 4×5 @ 85% Conditioning- 4 Rounds for time: 5 Power cleans (155/105) 10 Pull ups 20 Split jumps Rest 1 minute

Strength- 12 minutes to work up to a 2RM Hang Snatch (just above the knee) Conditioning- 4 rounds for time of: 350m Row 25 Double... Read More

Strength- Touch & Go Power Clean & Push Jerk: 10 minutes to work to a 5RM Conditioning- 20 minute AMRAP of: 10 Pull-ups 20 Barbell... Read More

Strength- Back Squat: 1X8@85%, 1X5@90%, 2X2@95%­ Conditioning- 7 minute AMRAP of: 10 Power Cleans (115/75) 10 Overhead Squats (115/75)

Strength- 12 min to work to a max 3-Position Clean (High Hang/Hang/Low Hang) + 1 Jerk. Conditioning- For time: 50 Double-unders 21 Kettlebell Swings (55/35)... Read More

Strength- Back Squat: 4X8@80% Conditioning- 5 rounds of: 30 sec. Max Effort Power Snatches (115/75) 30 sec. Rest 30 sec. ME Slam Ball (40/30) 30... Read More