WOD

Snatch + hang snatch 3 rounds 3 power snatch + 1 hang snatch All at 80-85% Metcon (Time) 7-1 db push press (60/35) DB step... Read More

2 Power cleans + 1 front squat 2 powers + 1 front squat @70% @75% @80% @85%x2 Metcon (Time) 10 rounds 1 squat clean (185/135)... Read More

6/2/17 Deadlift 5-1 5@ 75% 4@ 80% 3@ 85% 2@90% 1 @95% Metcon Metcon (Time) 3-7-3-7 Renegade Rows (60/35) (50 DUS Each Round)  

2 min AMRAP Clean n Jerk (135/95) REST 1 MINUTE 2 min AMRAP box jump overs (mod: reg. box jumps) REST 1 MINUTE 2 min... Read More

Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 200m run 15 wall balls (20/14) 10 kbs (35/70) 9 burpees

2 Jerks + 1 Front squat Work up to a heavy round 2 Jerks +1 Front Squat 3 EMO: Metcon (Weight) EMOM 3 mins 2... Read More

MURPH

Metcon (Time) 600m run rest 2:00 mins 400m  run Rest 1:00 min 400 m run Rest 1 min 600m run  

Gymna: Metcon (No Measure) 30 strict pullups 30 deficit push ups 30 ring dips then 15 attempts at MUPS (with band on rings or practice... Read More

Snatc: Snatch + hang snatch 3 rounds 3 power snatch + 1 hang snatch All at 80-85% Snatch Pull (3×5 (85-90%)) Metcon (Time) Emom for... Read More