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  

REST DAY

WOD: run 800 (the loop that goes past gas station) 20 pull ups 20 wall ball 15/20 20 double unders overhead plate carry around mailboxes & back(25/45) 20 pull ups 20 wall ball 20 double unders overhead plate carry 20 pull ups 20 wall ball 20 double un... Continue Reading