WOD

Strength- 7X1 Snatches @ 70-80% (do not go above, make every rep perfect) – rest 60 sec. Conditioning- For time: Run 400m 20 Overhead squats...

Strength- 12 Minutes to 1RM Push Press Conditioning- For time: 10 rounds of “Cindy” 5 Pull ups 10 Push ups 15 Squats *compare to 120313

Strength- 7×1 Mid-Hang Clean + Jerk @ 80% (Do not go above 80%) Conditioning- “Amanda” 9-7-5 reps for time of: Muscle-Ups Snatches (full) (135/95) *Compare...

Strength- Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec Conditioning- 15 min AMRAP of: 20 Kettlebell swings (55/35)...

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...

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...

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...

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

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