WOD 1.  Conditioning AMRAP 12: 15 Calorie Row 12 Burpee BJ (24/20) 9 Clean and Jerks (135/95) 2.  Front Squat 3×10 at 60% COMP WOD 1.  Front Squat 7×3 at 85%, across 2.  Power Clean 5×3 at 80% – No TnG 3.  Conditioning AMRAP 12: 15 Calorie Row 12 Burpee BJ (24/20) 9 Clean and […]

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 100% of best snatch – Pause 1″ off the […]

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 Overhead Squats 3.Strength Conditioning 5 rounds […]

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 away at the KB portion. -Teammates may switch positions at any time. -Teammates will take over where the […]