WOD

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

STRENGTH Front Squat (1RM)   METCON FT: 50 DB Box Stepovers 50/35# 24/20″ *5 Burpee Box Jumpovers every time you put the DBs down* Cannot... Read More

STRENGTH Superset A1: Strict Press (1RM) A2: Single Arm KB Upright Row (5 sets to build to a heavy set of 12 per arm) Compare... Read More