Month: January 2019

Lifting: Hang Power Snatch + Power Snatch Every 1 min for 10 mins. ** Focus on moving well You may choose to […]

Lifitng: Tempo Back Squat 2-2-2-2-2 (7 seconds down+3 second pause) **Choose to build or stay at one weight across WOD: “After Party” […]

Floor Press 3×2 at 85% 1RM Bench 2×15 @65% Strict Pull Ups 3 xF Dips 3×8 Strict Press 3×12

“Hangnail” Complete as many rounds as possible in 16 mins of: 30 Single Dumbell Hang Clean & Jerks, 50/35 lbs 25/18 Assault […]

“Life Jacket” Complete as many rounds as possible in 5 mins of: 27/20 Row Calories 27 Thrusters, 115/80 lbs 27 Chest-to-bar Pull-ups […]

Deadlift 1×6 at 80% 1RM 4″ BLock Pull 2×3 @85% Back Squat 3×8 @60% GHR 4×10 Back Ext. x50

Teams of 2: Complete as many rounds as possible in 20 mins of: 75 Wall Balls, 20/14 lbs 60 AbMat Sit-ups 45/30 […]

?Bird Box? For time: 100/70 Row Calories 75 Box Jump Overs, 24/20 in 50 Power Snatches, 135/95 lbs 15 Rope Climbs 50 […]

Back Squat 1×8 at 70% 1RM 3×8 wide stance GM 3×15 db lunges each leg 50 high bar back squats UB!! * […]

“No Brainer” Every 3 mins for 15 mins do: 21 Plate Hops, 45 lbs 12 Shuttle Sprints, 10 m 6 Deadlifts *Deadlifts […]