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 me... Continue Reading

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 th... Continue Reading

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 aft... Continue Reading

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