Rest Day! Open Gym at 5:30 a.m. Oly Lifting at 5:30 p.m.

WOD AMRAP 15: 55 Power Snatches (95/65#) 55 Pull-ups 55 Cal Row 55 Handstand Push-ups COMP WOD 1.  Snatch 3×2 Hang Snatch Pull + Hang Squat Snatch at 65% 3×2 Hang Snatch Pull + Hang Squat Snatch at 70% 2.  Snatch Pull 3×2 Snatch Pull at 1... Continue Reading

WOD Deadlift Work to a heavy set of 3 3 Rounds: 15 Deadlifts (205/145#) 40-50% DL Max 25 Wallballs (20/14#) 15 Toes-to-Bar 25 Box Jumps (24/20”) COMP WOD 1. Clean and Jerk 5×3 Squat Clean and Jerk at 80% – no TnG 2. Overhead Squat 1 set of 10... Continue Reading

Teams of 2: 9 Kettlebell hang snatches – right arm (53/35) 9 Burpees 9 Kettlebell hang snatches – left arm (53/35) 9 Box Jumps (24/20) Row/Run: 100-200-300-400-500-600-700-800-900-1000   -One person working on the rower the other chipping... Continue Reading

CFCody 1. Conditioning 21-15-9 Overhead Squat (115/80) HSPU – Open Standards 500m Row 2. Gymnastics Conditioning If you best set of unbroken Muscle ups/strict pull ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest If you best set o... Continue Reading