SWOD Clean (Full Squat) from box 5×2 Rest 45 sec – 1min between sets Notes -bar should start above knee -go as heavy as possible with PERFECT form, when form alters stop adding weight. WOD 10-8-6-4-2 Hang power snatch T2B Then Rest 1 min 800 meter sprint Cool Down Take 10 mins to roll or […]

SKIlL -Spend 15 min on one or more gymnastic movements that needs some work. *Use this time wisely.  Ask trainer about some progressions but DO NOT just stand around. WOD 15 min tire drag up hill towards gas station *every 3 mins flip big tire to cone then continue where you left off with drag. […]

SWOD 10 mins to complete 5 sets of: 1 power snatch 3 behind the neck push press 3 overhead squats -Rest 1 min between sets -this should be done with a moderate weight, you can add weight each set if form allows. -do not drop bar during set Immediately after 8 mins to find a […]

TEAM WOD We’ll be outside unless it rains, then we’ll adjust on the fly.  Prepare for the unknown, unless you think you already know it.  Then you’d just better have a good plan of attack.

Skill/Strength: EMOTM for 10 minutes 2 squat snatch @ 70% max WOD: 12 min. AMRAP w/ a kb 35/55 of 10 swings 10 goblet squats 10 snatch (5 each arm) 10 walking lunge (5 each leg) 10 push press (5 each arm) 10 SDLHP