WOD

Strength- 15 minutes to establish a 2 Rep Max Mid-Hang Snatch Conditioning- 10 minutes to complete- 4 rounds of: 10 Shoulder to Overhead (135/95) 20... Read More

BBG- 10 mins to establish a 1RM Snatch 10 mins to establish a 1RM Clean & Jerk Conditioning- AMRAP 10 Minutes 30 Power cleans (135/95)... Read More

Strength- Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% ­ quick up and down with no pause every set, rest 90 sec. Conditioning- For time (rest is... Read More

Conditioning: 3 Rounds for time- 10 Power snatches (115/75) 50 Double unders 15 Pull ups

BBG: 15 Minutes to max 2 High Hang Cleans + 1 Jerk Conditioning: 7 Rounds for total reps- 30 Seconds Max Effort Double Unders 30... Read More

Strength: 20 minutes to establish a 1RM Front Squat. Conditioning: 4 rounds for total working time of- Row 400m 15 Thrusters (95/65) *Rest 2 mins... Read More

Conditioning- For time: 3 Power Snatches (115/75) 6 Pull-ups 9 Burpees 6 Power Snatches (115/75) 9 Pull-ups 12 Burpees 9 Power Snatches (115/75) 12 Pull-ups... Read More

1) EMOM for 5 minutes: 2 Hang Cleans @ 70% Notes: This is meant to provide a warm up for both the legs and the... Read More

Conditioning: 12 minute AMRAP of- 75 Double-Unders 15 Toes to Bar 15 Power Clean & Push Jerks (105/75) 50 Double-Unders 15 TTB 10 Power Clean... Read More

12 Days of Christmas WOD