WOD

BBG: 15 minutes to establish a 1RM Hi-hang Snatch Conditioning: “Flight Simulator” courtesy of OPT Mini Version** For time: 5 unbroken double unders 10 unbroken... Read More

“The Outlaw Total” With a 50:00 running clock: 0:00-10:00 Establish a 1RM Snatch. 10:00-20:00 Establish a 1RM Clean & Jerk. 20:00-30:00 Establish a 3RM Front... Read More

Strength: 6X3/6 Front Squat/Back Squat @ 94% of 13119 Conditioning: 3 rounds for time of: 7 Muscle-Ups 10 Power Clean & Push Jerks (155/105)

BBG 15 mins to establish a 2RM Hang Clean (below the knee) + Jerk Conditioning 12 min AMRAP 30 Overhead BB Lunges (95/65) 10 Burpees

Strength: 6X3/6 Front Squat/Back Squat @ 85% (of 1RM Front Squat) – rest 60 sec. Conditioning: Row 500m 20 KB Swings (55/35) 50 Double Unders... Read More

BBG 15 mins to establish a 2RM Hang Snatch (below the knee) Conditioning: Run 800m 3 rounds of- 12 Ring Dips 8 Strict Pull-ups Run... Read More

Conditioning “13.1″ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 75/45# (any style) 30... Read More

Strength 5X4/8 Front Squat/Back Squat @ 94% of 131112 Conditioning “Dirty Diane” 15-12-9 of: Power Cleans (185/120) Handstand Push ups (Strict) For time.

BBG Low Hang Clean (2″ from floor) + Jerk: 15 mins to work to a heavy single Conditioning 15 minute AMRAP of: 500m Row 25... Read More

Strength 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec. Conditioning 4 rounds for total reps of: 2:30 to complete…... Read More