SWOD Max Effort Behind the Neck split Jerk 20-25min tops. *Coach B explaining the Behind the neck jerk WOD 4 Rds of: 10 2 hand KB  Split Jerks (25/45) 15 Pull ups Cool Down 30 sec Handstand holds 3 x *while in HS hold focus on ACTIVE SHOULDERS and tight CORE. *If you drop early […]

SWOD Max Hang Clean in 20 min. *Start with bar in Hang position, Recieve the bar in full squat. Conditioning 1 Snatch High Pull @ 105% 3 Explosive push up 5 Split jerk w/ Plate (25/45/55) 7rds Gym Notes: *Explosive push ups should start on ground and explode on top of plate *Split jerk: hold […]

SWOD: 20 min to find Front Squat Max and *Snatch 7×2 @ 60%    20 sec rest *use snatch max from Friday 4/11 * Snatch implies you catch under in a full squat position CONDITIONING: *20 UB box jumps 30/24 HSPU x max effort T2B x max effort 3rds then * 20 UB box jumps 24/20  […]

Don’t forget! 40 Day Challenge: Air Squats

In teams of two: AMRAP 4 min. 15 Trusters 65/95 15 Pull-ups *If you and your partner get to 90 reps before the 4 min mark the clock starts over and you continue until you can not get 90 reps in 4 min. (think 13.5 with a partner) *Cherry pickers have a 300 burpee penalty […]