Strength/Skill SNATCH COMPLEX EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. WOD EMOM x 12 MINUTES* MIN 1 – :45 Max Power Snatch (95/65)|(65/45) MIN 2 – :45 Max Cals on Bike/row/ski *:15 Mandatory rest after each :45 work period. PureFit EMOM x 12 Min MIN 1- :45 […]

Mobility/Open Gym 5:30 am Open Gym 5:30 pm

Strength/Skill ON A 10:00 RUNNING CLOCK… Muscle-Up or pull up Development WOD FOR TIME:    *-14 Min Time Cap- 9 Muscle-Ups or pull ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups pull ups (Ring or Bar) 50 DB Push Press 5 Muscle-Ups or pull ups (Ring or Bar) *At the top […]

Strength/Skill 5×3 (3 sec. descent, no pause, 1 second up) Back Squat @65-75% of 1RM* -Rest at Least 2:00 b/t Sets- *Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo. WOD EVERY 5:00 FOR 3 SETS 12 Burpee Over Bar 12 Front Squat (135/95)|(95/65) 400m Run […]

Team WOD Teams of 2: 50 Synchronized Wall Ball (20/14) -each- 50 med ball sit ups -total- 50 Clusters (clean & Thruster) (115/85)(95/65) -total- 50 Toes 2 Bar/knees raises -total- 50 Synchronized Wall Ball -each- *Clusters & T2B/K2E: break up reps however, one person working at a time.