WOD

Strength- 12 min. to work to a max 3-Position Snatch (High-Hang/Hang/Low-Hang) Conditioning- 15 minute AMRAP of: 10 Wall Balls (20/14) 10 Burpees 10 Chest to... Read More

Strength- 15 minutes to establish a 1RM Clean & Jerk. Conditioning- For time: 50 Thrusters (45/35) 75 Double-Unders 10 Burpees 25 Thrusters (95/65) 50 Double-Unders... Read More

Strength- Back Squat: 2X3@90%, 2X2@95% rest 90 sec. Conditioning- For time: 10 Ring dips 30 Deadlifts (135/95) 20 Ring dips 20 Deadlifts (185/125) 30 Ring... Read More

Strength- 10 min to work to a max 2-Position Clean (high hang & hang) + 1 Jerk. Conditioning- 21-15-9 reps for time of: Power Cleans... Read More

Strength- Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec. Conditioning- 9 minutes to complete: 30... Read More

Strength- 10 minutes to work to a Max 2-Position Snatch (1. high hang – shoulders even with or slightly behind bar, bar in contact with... Read More

Strength- 7X1 Snatches @ 70-80% (do not go above, make every rep perfect) – rest 60 sec. Conditioning- For time: Run 400m 20 Overhead squats... Read More

Strength- 12 Minutes to 1RM Push Press Conditioning- For time: 10 rounds of “Cindy” 5 Pull ups 10 Push ups 15 Squats *compare to 120313

Strength- 7×1 Mid-Hang Clean + Jerk @ 80% (Do not go above 80%) Conditioning- “Amanda” 9-7-5 reps for time of: Muscle-Ups Snatches (full) (135/95) *Compare... Read More

Strength- Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec Conditioning- 15 min AMRAP of: 20 Kettlebell swings (55/35)... Read More