WOD

SKILL 10 min Kipping Pullup Skill Work – https://www.youtube.com/watch?v=4ZJMblG5apg – Alligator Rolls – Bar Kips – Kips with knees up – Hips over fence drill... Read More

STRENGTH Back Squat (15 min to find 1RM)   METCON At 7/10 effort: 1000m Row 100 Double Unders 1 mile Run   Beginner At 7/10... Read More

OLYMPIC LIFTING Hang Snatch (15 min to find 1RM ) Power or squat. Hang Clean + Jerk (15 min to find 1RM) Power or squat,... Read More

METCON EMOM 30 Min 1: 10 Thrusters 95/65# Min 2: 10 Burpees over the bar Min 3: 10 Alt. BB OH Lunges Min 4: 30... Read More

METCON In teams of 2: Partner 1: 2 min AMRAP cal Row Partner 2: 2 min AMSAP Plank Hold Then switch Immediately into: P1: 2... Read More

STRENGTH Superset A1: Bench Press (3×10 @ 55%) A2: Bent Over Row (3×10 @ 55%)   METCON FT: 800m Run 5 Rope Climbs 50 DU... Read More

STRENGTH Deadlift (3×10 @ 55%)   METCON AMRAP 10 20 Double KB DL 70/53# 50ft KB Farmer’s Carry 20 KB Goblet Squats (one KB) 50ft... Read More

METCON We will start working on butterfly skill next week! 15 min Kipping Pullup Skill Work – https://www.youtube.com/watch?v=4ZJMblG5apg – Alligator Rolls – Bar Kips –... Read More

STRENGTH Back Squat (3×10 @ 55%)   METCON E4MOM for 16 min: 30/25 cal Row 20 Burpees over the Rower 10 TTB Score is slowest... Read More

OLYMPIC LIFTING Testing next week, don’t go too heavy! Hang Power Snatch + OHS (3×3 climbing to moderate) From above the knee Hang Power Clean... Read More