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Category: WOD
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Friday September 21st, 2018

Warm up- -DROM- 3 Rounds 20/15 Cals 15 Band Pull aparts 10 Light Front Squats *:02 hold at bottom Skill- Clean & Jerk 3-3-3-3-3-3 *Start at 60%, complete 3 C+J as singles, work your way up to around 80%, last few sets should be challenging. Then: Front Squat 5×2 @ final C+J weight WOD- 21-15-9 Power […]

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Category: WOD
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Thursday September 20th, 2018

Warm up- Quick DROM Then: 3 Sets 20 Sit ups 15 Barbell or Banded Good mornings 15 BB OHS 100m Run Skill- Snatch 3-3-3-3-3-3-3 *Start at 60% of your 1RM Snatch from last week, complete 3 Singles, continue to add 10#/5# until you hit your heavy set of 3 for the day! WOD- 12 Min AMRAP […]

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Category: WOD
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Wednesday September 19th, 2018

Warm up- 3 Sets 15/12 Cals 50ft Walking lunge 10 Glute Bridges 10 Air Squats 10 Good Mornings 20 Sit ups Skill- Back Squat Warm up Sets Then: 2 x 10 @ 60% 2 x 5  @ 70% 2 x 2 @ 80% *If you feel good go higher then the percentages listed, those are […]

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Category: WOD
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Tuesday September 18th, 2018

Warm up- 3 Sets 15/12 Cals 5/5 Single Arm KB Push Press 10 Goblet Squats :30 Hands on box shoulder stretch Skill- 1 Push Press + 1 Split Jerk *Build to a heavy single for this complex Then: Split Jerk 2-2-1-1 *Work to a heavy double then heavy single WOD- 3 Rounds 27 Pull ups […]

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