WOD

Strength- 7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%) Conditioning- 8 minute AMRAP of: 50 Double-Unders 20 Unbroken Wall... Read More

Strength- 1) 12 minutes to establish a 1RM Snatch. 2) 12 minutes to establish a 1RM Clean & Jerk. Conditioning- “Open Workout 12.1” Complete as... Read More

Strength/Skill- Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec. Conditioning- For time: 400m Run 35 Thrusters (45/35) 21... Read More

Strength- 12 minute to establish a max 3-Position Clean (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang –... Read More

Strength- Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec. Conditioning- 5 rounds of: Row 250m 15 Wall Balls... Read More

Strength- 12 minutes to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″... Read More

Strength- 1) 10 minutes to establish a 1rm Power Snatch (no more than 3 maximal attempts). 2) 10 minutes to establish a 1rm Power Clean... Read More

Strength- Back Squat: 1X8@80%, 1X5@85%, 2X3@90%, quick up and down with no pause every set, rest 90 sec. Conditioning- For time** 50 Slam ball 25... Read More

Strength- 15 minutes to establish a 2rm Mid-Hang Clean + 1 Jerk (2 Unbroken cleans, then 1 jerk after the 2nd clean). Conditioning- “Diane” 21-15-9... Read More

Strength- Back Squat: 1X8@80%, 2X5@85%, 1X3@90%­ quick up and down with no pause every set, rest 90 sec. Conditioning- 5 rounds for reps of: 1:00... Read More