Month: June 2018

Olympic: Take 20 minutes to Find a “Heavy” Single OHS Single Snatch Balance Single Snatch ** The goal is to find a […]

Back Squat 3×6 at 70% 1RM Rest as needed between sets. 4 Rounds 1 min max dynamic push up 1 min max […]

WOD: “Boat Race” FOR TIME: 3 Rounds, 3 Minute rest between rounds 500m Row, 400m Run. WARM UP: Today?s group warmup is […]

WOD: “Nasty Girls” 3 rounds for time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans, 135/95 lbs **SUB for […]

Bench Press 3×8 at 65% 1RM Rest as needed between sets. 10-9-8-7-6-5-4-3-2-1 Dips DB Hang Cleans + jerk ** 20 yd farmer […]

5 rounds for time of: 20 Kettlebell Swings, 53/35 lbs 20 Walking Lunges Run, 400 m 20 Burpees 20 GHD Sit-ups

For time: 21 Thrusters, 115/75 lbs 20 Kettlebell Swings, 70/53 lbs 15 Thrusters 20 Kettlebell Swings 9 Thrusters 20 Kettlebell Swings ** […]

Deadlift 3×8 at 65% 1RM Rest as needed between sets. Accessry work 3x cry Reverse Hypers 5 sets Heavy Yolk Walk (down […]