The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest about 10 minutes, do it again in 10, and then again in another ten or so. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state. “OPT Repeatability Test” Row 250 10 Kettlebell Swings (70/53) 10 Burpees 10 Kettlebell Swings 10 Burpees 10 Kettlebell Swings Row 250Read more

Work on form and speed under the bar during the jerks today. If its going up smoothly, go for a 2 rep max! Conditioning should be a light barbell allowing for several rounds to be completed. Try to stay unbroken where possible, or do each movement in one set each. Hustle on the runs. Strength Split Jerk 2,2,2,2 Conditioning AMRAP in 12 minutes 12 front squats (95/65) 9 Shoulder to overhead (same bar) 200M RunRead more

Today is 15 minutes of straight work. Each team member starts at one station and rotates on the minute, keep track of reps at every station then total them up after the 15 minutes. Power snatches should be light, but continue to be conscious of form. No rest between movements, treat this as an endurance effort and move methodically between stations. In Teams of 3 15 Minute alternating circuit of A) Power Snatches (95/65) B) Calorie Row C) Burpee Pull-upsRead more

If you’re feeling it today, push it and go for a 2RM, otherwise, just build up to a heavy double. Go hard in the conditioning phase toda. 21-15-9 is a sprint style WOD, just make sure your KB arm stays close to your ear in the overhead position. Be safe, but move quickly. Make sure sit-ups are full range of motion as always! Strength Back Squat Take 20 Minutes to build up to heavy or maximal 2 rep Conditioning For Time 21 -15 – 9 Box Jumps (24/20) Alternating KB snatches Sit-upsRead more

20 Minute Cap on this Chipper. Most won’t finish this WOD, but thats ok, just see how far you can get in the alotted time. Try to mentally dial in and ignore the urge to take long breaks here, your mind wants a break, but you might not need one. Also you need air, that feeling in your chest isn’t thirst!! Before tackling this WOD, let’s crush some weight on the bench – use spotters and find a 5RM for the day! Strength Bench Press Take 20 Minutes to find a 5 rep max for the day Conditioning For Time 50 Wall Balls 40 Push-Press (75/55) 30 Jumping Lunges 20 Push-ups 10 Wall Walks 20 Push-ups 30 Jumping Lunges 40 Push Press 50 Wall BallsRead more