Today we take on an old school benchmark WOD. The key to the air squats is not trying to go too fast, stay consistent and keep your breathing under control here. Get through the MU with no misses, break up a set before you could miss. Scale MU to c2b pull-ups or regular pull-ups, coaches may adjust your volume based on ability as well. On the hang cleans try to go unbroken, work on pulling under the bar and catching low rather than dropping the bar. “Nasty Girls” 3 Rounds for Time 50 Air Squats 7 Muscle ups 10 hang Power Cleans (135/95)Read more

Strength Dead lift 1×20 @ 60% of 5RM 1×20 @ 65% 1×20 @65 OR 70%, go to 70% if you feel that 65% was solid Conditioning 100 Double Unders then, 21-15-9 Shoulder to Overhead (95/65) Front Rack Lunges (95/65) L/R Burpees Over Bar time cap 10 minutes  Read more

EMOM Sunday – Improve , practice, no scoreboard…. EMOM x 24 A. Row Calories (20/15) B. KB Swings x 15 (53/35) C. 1 Round of “Cindy” D. Sit-ups x 15Read more

Try this cardio / heavy combo with a partner today. Each partner completes the entire round before switching. Treat your turn as an interval sprint. In teams of two alternating for 22 minutes 8 Box Jumps (24/20) 6 Front Squats (135/95) 4 Power Snatches (using same bar) 50 M RunRead more

Today’s WOD will test your grip, try to hang on for big sets today. Scale T2B by volume and be sure to stay active and use your shoulders to start each rep. 6 Rounds for Time 12 Push Press (115/75) 12 Toes to Bar 12 Hang Power Cleans(115/75) 24 Double Unders Cash Out  Tabata Sit-upsRead more