WOD

SKILL Spend 15 min working on HSPU technique – Kipping – https://www.youtube.com/watch?v=Xk-Qqc5KlZw – If no kipping, 3×5 HSPU eccentrics – If no HS kick up,... Read More

OLYMPIC LIFTING Superset A1: Tall Snatch (5×3 @ light to moderate weight) Standing tall, drop straight into the bottom position of an OHS. A2: Snatch... Read More

STRENGTH Superset A1: Push Press (15 min to build to an 8RM) Do not climb in sets of 8! Example: 1×8 empty bar 1×4 light... Read More

STRENGTH Overhead Squat (15 min to build to an 8RM) Do not climb in sets of 8! Example: 1×8 empty bar 1×4 light – moderate... Read More

STRENGTH Rest exactly 1 min btw each exercise! A1: L-Sit (4×75% of last week’s max hold) On parallettes/boxes If you weren’t here last week, hold... Read More

OLYMPIC LIFTING Power Clean + Front Squat + Split Jerk (1 rep every 90 sec x8 sets climbing) Focus on being patient during the pull... Read More

STRENGTH DB/KB Step Up (Farmer’s hold) (4×8 per leg climbing to an 8RM) All reps on weaker leg first, rest, then all 8 reps on... Read More

METCON EMOM 19 Min 1: 8-12 TTB Min 2: 30-50 Double Unders Min 3: 8-12 DB Sit Ups 35/20# Min 4: 30-50 sec Weighted Glute... Read More

STRENGTH Superset A1: Wall Facing HS Hold (3xAMSAP) Score the longest hold. Maintain perfect hollow position!   A2: L-Sit (3xAMSAP) On parallettes/boxes Score the longest... Read More

OLYMPIC LIFTING Power Snatch (1RM)   METCON AMRAP 7 21-15-9 Hang Power Snatches 95/65# cal Row   Beginner AMRAP 7 15-12-9 Hang Power Snatches (light)... Read More