WOD

BBG 15 min. to establish a max 2-Pos Snatch (high-hang, low-hang 2″ from floor). Conditioning 4 rounds for total time of: 15 Burpees (absolutely as... Read More

BBG: 1RM Clean Conditioning: 3 rounds for total reps of- 2 minute AMRAP- 5 Clean to Thrusters (115/75) 25 Double-unders *Rest 1 minute 1 minute... Read More

Strength: 4×2/4 Front Squat/Back Squat @ 80% of Front Squat Max Conditioning: For time- Run 800m 15 Ring Dips 15 KBS (55/35) Run 400m 20... Read More

BBG: 1 Clean & Jerk at 85% EMOM for 7:00 (starting at 0:00) Conditioning: 4 rounds for time of- 7 Power Cleans at 70% of... Read More

Strength: 4X2/4 Front Squat/Back Squat @ 80% of 1RM Front Squat Conditioning: AMRAP in 10 min- 5 Push Press (155/115) *must start on ground 15... Read More

BBG: 1 Snatch at 90% EMOM for 7:00 (starting at 0:00) Conditioning: “Framanda” For time- 21 Thrusters (95/65) 9 Muscle-Ups 15 Thrusters (95/65) 7 Muscle-Ups... Read More

Conditioning: 4 rounds- Odd rounds Row 400m/Even rounds 30 KB Swings 24/16kg 12 Pistols (alternating) 6 Hang Cleans (power or squat) (185/125)

Strength: 4X2/4 Front Squat/Back Squat @ 94% of 131210 Conditioning: 5 rounds for total time of- 10 Overhead Squats (135/95) 50 Lateral Hurdle Jumps over... Read More

BBG: 4X1 Clean & Jerk @ 90% – rest 1:30-2:00 Conditioning: 4 rounds for total time of- 10 HSPU 400m Row Rest 1 minute

Strength: 5X2/4 Front Squat/Back Squat @ 100% of max Front Squat (from beginning of the cycle) *If you can’t complete the work, drop the weight... Read More