WOD

STRENGTH Superset A1: Banded Sit Ups (4×10) https://www.youtube.com/watch?v=6Hg7tWZTgz8 A2: Standing Banded Low to High Chops (4×10 each) https://www.youtube.com/watch?v=DnLTYXaEfrU A3: Seated KB Front Rack Hold (4×45... Read More

OLYMPIC LIFTING Tall Clean + Tall Jerk (5×3 @ light to moderate) Standing tall, drop straight into the bottom position of a front squat. Lift... Read More

STRENGTH Barbell RDL (4×8 climbing to an 8RM)   METCON FT: 21 Sumo DLHP 75/55# 400m Run 15 Sumo DLHP 400m Run 9 Sumo DLHP... Read More

GYMNASTICS Rest 15 sec btw A1 and A2; rest 2 min btw sets A1: Strict Pull-ups (3xAMRAP 30 sec) Does not have to be unbroken.... Read More

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