Strength Push Jerk 1RM Conditioning For Time (Against a 20 minute cap) 10-9-8-7-6-5-4-3-2-1 Dead lifts (205/145) 20-18-16-14-12-10-6-4-2 Wall Ball Shots (20/14) w/ 15 Double Unders between all sets Example – 10 Deads, 20 Wall Balls, 15 DU then 9, 18 and 15 and so on…Read More
Primer EMOM x 8 A. Snatch Grip High Pull + Power Snatch B. 3 Strict Pull-ups + :20 Hollow Rock “Oh Patrick” 7 Rounds For Time 100M Run 5 Power Snatches (135/95) 3 Bar Muscle Ups Read More
Strength On the 2:00 x 4 Front Squat + Back Squat 4 + 8 0:00 2:00 4:00 6:00 For Time 21-15-9 Hang Squat Cleans (135/95) Box Jumps (24/20) Toes to BarRead More
For today’s WOD, you may partition the work anyway you’d like. For Time “Coach Kate” 30 Clean and Jerks (155/105) 30 Ring Muscle Ups or “Mick and Lola” 2018 (scaled version) 30 Clean and Jerks (115/75) 40 Pull-ups 50 Push-upsRead More
Alternating EMOM x 10 A. Farmers Carry (70/53) x 4 lengths B. Handstand Push-up Practice A. 5-10 Reps B. Max Reps C. Negative Practice D. Stink Bugs 5-10 AMRAP in 10 Minutes 12 Overhead Squats (95/65) 25 Double Unders 12 Kettlebell Swings (53/35)Read More
Strength Working in teams of 3 find a 3 rep should to overhead in exactly 12 minutes score is your team total In teams of 3 Buy in 150/120 Assault BIke Calories switching at will 1 bike per team Then 12 Rounds For Time Relay Style 8 Power Cleans (135/95) 9 Pull-ups 10 Dead lifts...Read More
Today’s workout will test your ability to complete a complex heavy lift while consistently under fatigue. After a solid snatch warm-up, you’ll begin this 20 minute AMRAP in which we’ll record rounds and reps. Each time you get to the “heavy snatch” you’ll have just one attempt to make the lift. Whether you are successful...Read More
