WOD 30 Rounds: 5 Wall Ball Shots (20/14) 3 Handstand Pushups 1 Power Clean (225/155) *scale weight accordingly COMP WOD 1. Conditioning “Hollyman” 30 RFT: 5 Wall Balls, 20/14 3 HSPU 1 Clean, 225/155 2. Gymnastics 4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets. For example, […]

WOD 5 Rounds: 12 Hang Power Snatches (95/65) 15 Pull-Ups COMP WOD 1. Snatch A. Work up to a heavy Snatch B. Work up to a a couple moderate weight Pausing OHS 2. Conditioning 5 RFT: 12 Hang Power Snatch, 95/65 15 C2B Pull ups

Open gym 12-1pm TODAY!  Rest Day!

Olympic Lifting TONIGHT 6:30-7:30pm WOD 2,000 Meter Row or 1mile run 200 Double-Unders 200 Meter Walking Lunge COMP WOD 1. Conditioning 2,000 Row 200 Double unders 200m Walking Lunges 2. MidLine Conditioning 75 situps 75 supermans

WOD 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters (95/65) 7 Lateral Barbell Burpees COMP WOD 1. Conditioning: 7 RFT: 7 Power cleans, 95/65 7 Thrusters, 95/65 7 bar-facing burpees 2. Clean and Jerk A. Work up to a heavy single Squat Clean B. Work up to a heavy set of 2 Front Squats + […]