1. Barbell 10 min to work to a heavy DL 2. Conditioning 0:00-8:00min 1200m run- with remaining time AMRAP of DL 155/105 11:00-17:00min 800m run- with remaining time AMRAP of Hang Power Clean 135/ 85 20:00- 24:00min 400m run- with remaining time AMRAP Thrusters 95/65

Rest day! Open Gym from 12-1.  Olympic lifting at 5:30pm.

1. Conditioning For time: 18-15-12 of: Calorie Row KBS, 35/55 2 min rest 18-15-12 of: 100m run OHS, 95/65 2. Gymnastics Conditioning Reverse Tabata HSPU 8 x:10 on, :20 off Complete as many kipping HSPU or Push-Ups as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number […]

Comp WOD 1. Barbell Conditioning With a running clock… A. At the 0:00 EMOMx9:  1 Power Clean at 75% B. At the 12:00 EMOMx9:  1 Power Snatch at 75% 2. Conditioning 800m Run 3 rds of: 5 Hang Power Snatch 95/65 10 Box Jumps 15 Sit-ups 400m Run 5 rds of: 5 Hang Power Snatch 95/65 10 Box […]

TEAM WOD w partner alternating reps as needed. Runs are done together. 1. For time: 104 wall-ball shots 20/14 52 pull-ups Time cap: 6:00, Event 2 begins at 7:00 2. 4 rounds for time: 28 one-legged squats, alternating 15 power cleans 115/80 Time cap: 10 minutes (7:00-17:00 on the clock) Event 3 begins at 18:00m […]