WOD 3 rds for time 20 SDLHP (115/75)(95/65) 20 Push-Press (115/75)(95/65) 800m Run Then: 5 min of ab work.  Athletes choice PureFit 3 rds for time 20 KB SDLHP 20 KB Push-Press (10 on each arm) 400m Run 5 min of ab work.  Athletes choice MWOD PreWOD:  Calf Stretch with 25-35# plate:  similar to stretching calf […]

WOD Three 5 min. AMRAPS with 2 minutes of rest in-between 5 KB Swings (70/55)(55/35) 5 Wallball 5 Burpees/ups downs 10 KB Swings 10 Wallballs 5 Burpees/Up downs and So on ……. Rest 2:oo *Start each AMRAP where you left off *Only increase the KBS and Wallballs.  burpees/up downs stay the same PureFit Three 5 min. AMRAPS […]

Teams of 4, one person at each station.  Rotate until each station is completed. AMRAP 3 10 thrusters 75/55 10 pull ups -2 minute rest- AMRAP 3 10 slam ball 10 push ups -2 minute rest- AMRAP 3 10 wall ball 20/14 10 double unders -2 minute rest- AMRAP 3 bike for cals *score will […]

Strength/Skill EXTENDED WARM-UP EMOM x 6 MINUTES* MIN 1 – HSPU Strict Skill Development MIN 2 – 3-5 Reps of Deadlift *HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout. WOD 4 ROUNDS FOR QUALITY* 5 Deadlift (Athlete Choice, Heavy) 10 Strict HSPU or […]

Strength/Skill SNATCH COMPLEX EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. WOD EMOM x 12 MINUTES* MIN 1 – :45 Max Power Snatch (95/65)|(65/45) MIN 2 – :45 Max Cals on Bike/row/ski *:15 Mandatory rest after each :45 work period. PureFit EMOM x 12 Min MIN 1- :45 […]