WOD Clean Grip Deadlifts 5 sets of 2 Bulgarian Split Squats (kb’s in hands) 2 sets of 6 Romanian Deadlifts 2 sets of 20 COMP WOD 1. Barbell Cycling 2 rounds of: 15 seconds of max rep Power Snatches 135/95 45 seconds rest 25 seconds of max rep Hang Power Cleans, 135/95 35 seconds rest 15 […]

2016 NYNY Test WOD On The Minute: 3 Thrusters 75/55 3 Box jumps 20/24 *ADD one rep every minute. ex: min 2 will look like 4 thrusters, 4 Box jumps…min 3 – 5 thrusters, 5 box jumps..continue this pattern till you can no longer complete the designated reps with in the min. -Will will re-test […]

Teams of 2 complete for time of: 60 TTB – partner hangs on bar 60 Power cleans 95/135 60 Burpees box jumps 20/24 60 push ups – partner holds in planK 60 calorie row – partner holds in wall sit *one person working at a time

1. Conditioning EMOM x 18min 20/16 Calorie Row 10 jerks 135/95 15 Box Jumps 24/20 Strength A.  5-rep Heavy OHS B.  3×2 Pausing OHS – hold the bottom for 10 seconds.  

 Conditioning With a Running Clock: A. At the 0:00 2 RFT: 30 Wall Balls, 20/14 15 C2B Pull ups B. At the 5:00 2 RFT: 24 Wall Balls, 20/14 12 C2B Pull ups A. At the 10:00 2 RFT: 18 Wall Balls, 20/14 9 C2B Pull ups Strength 1. Clean and Jerk Build to a […]