WOD

BBG Low Hang Snatch (2″ from floor): 15 mins to work to a heavy single Conditioning 4 rounds for reps of: 1:00 ME Wall Balls... Read More

BBG 15 mins to establish a 1RM Clean and Jerk Conditioning “Fran” 21-15-9 Thrusters (95/65) Pull-ups For time. *conpare to 120711

Strength 4×8/5 Front Squat/Back Squat @ 94% of 131105 Conditioning 10 minute AMRAP of: 10 Strict HSPU 30 Weighted split jumps (45/35)

BBG 15 mins to establish a heavy single of the following complex: 2 Hang Cleans + 2 Jerks Note: Perform ALL cleans first then follow... Read More

Strength 5X4/8 Front Squat/Back Squat @ 75% of 1RM FS Conditioning 5 rounds for reps of: 30 sec. ME Burpees 30 sec. Rest 30 sec.... Read More

BBG: 15 minutes to establish a 1RM Hang Snatch Conditioning: 3 rounds for reps of: 1 min ME Plate Ground to Overhead 45/25# 1 min... Read More

BBG 15 minutes to establish a 1RM Snatch Conditioning “Elizabeth” 21-15-9 Power Cleans 135/95# Ring Dips *compare to 111206

Strength 4X7/13 Front Squat/Back Squat @ 94% of weight used on 131028 *30 Cal Row 40 KB Snatches (55/35) (Complete row before moving to snatches)... Read More

BBG 15 minutes to establish a max 3 Position Clean (Floor, Hang, Hip) + Jerk Conditioning 3 rounds for time of: 50 Double-Unders 21 Lateral... Read More

Strength 4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec. Conditioning 3 rounds for time of: 400m Run 10 Hang Power... Read More