WOD

OLYMPIC LIFTING Clean and Jerk (8×1 climbing to 90% ) Squat Clean + Split Jerk Start around 60-70%   STRENGTH Clean Pull (5×1 @ 100%... Read More

SKILL Spend 15 min working on Double Unders Hand and thumb placement – (https://www.youtube.com/watch?v=Nuq32zlovw8) Breathing on double unders – (https://www.youtube.com/watch?v=_6IHZfqc4WI) Elbow position – (https://youtu.be/RRYLq3DW8eI) Wrist... Read More

STRENGTH Metcon (No Measure) 4 rds NFT: 15 Straddle Leg Lifts (https://www.youtube.com/watch?v=cMDLcZqlRPo) 8 each side Supine Windshield Wipers 30s RKC Plank Hold (https://www.youtube.com/watch?v=qNdCmHaDPBo) 10 MB... Read More

OLYMPIC LIFTING Squat Snatch (8×1 climbing to 90% ) Start around 60-70%   METCON Every 30 sec for 10 min: 1 Hang Power Snatch climbing... Read More

STRENGTH Front Squat (3 sets to build to heavy 2; then 2×2 @ 95%) Not including warmup sets   METCON 60/45-40/30-20/15 (M/W) cal Row 21-15-9... Read More

METCON 3-4 rds: 800m Run 20 DB Push Press 2×35/20# 20 Alternating DB Renegade Rows 20 Sit Ups *Rest 2 min btw rds* Score is... Read More

STRENGTH Front Squat (3 sets to build to heavy 5; then 2×5 @ 95%)   METCON 4 rds NFT: 400m Run 20 Alt. KB Farmer’s... Read More

STRENGTH Superset A1: Strict Press (3 sets to build to heavy 5; then 2×5 @ 95%) A2: Single Arm KB Upright Row (5×10 climbing)  ... Read More

OLYMPIC  Slow Pull Clean and Jerk (5×2 climbing) Squat Clean + Split Jerk   METCON FT: 10 Squat Cleans 95/65# 50 Double Unders 8 Squat... Read More

SKILL Spend 15 min working on Strict Ring Dip and Kipping Ring Dip skill – Strict (https://www.youtube.com/watch?v=fYliFXdt2MQ) – Kipping (https://www.youtube.com/watch?v=cp7kGCD0hvo) METCON Low intensity/muscular endurance Metcon... Read More