Warm up- 3 Rounds 15/12 or 200m Run 10 Goblet Squats 10/10 Single Arm Push Press :30 Plank Skill- Every 2:30 Mins x 6 1 Sq. Clean + 1 Hang Sq. Clean + 1 Front Squats *Build WOD- Every 3 Mins x 6 10 Hang Power Cleans 115/75 10 Pull ups 10 Jerks 115/75 10 […]
Warm up- 3 Sets 15/12 Cals or 200m Run 2 Turkish Get ups each arm 10 Single Arm Press in a lunge 15 Sit ups Skill- Split Jerk 1-1-1-1-1 *Heavy single for the day WOD- Teams of 2: 3,000m Row (Switch every 250m) 200 DU’s (each) 100 Thrusters 95/65 RX+ 135/95 Post WOD- 3 Sets […]
Warm up- 800m Jog 20 Jumping Squats 15 BB SLDHP 15 BB Push Press 20 Hollow Rocks Skill- Every 2 Mins x 7 15/12 Cal Bike 10 T2B WOD- For Time: 27-21-15-9 KB Swings “A” 70/53 Box Jumps 24/20 SDLHP 95/65 Cals Rowing Sit ups Post WOD- 3 Sets 10 DB Curls 10 Ring Rows […]
Warm up- 500m Row or Run DROM Then: 10 PVC Pass throughs + 15 OHS 10 Strict Pull ups 25 Hollow Rocks WOD- 28 Min EMOM Min 1.) 60 DU’s Min 2.) 200m Run Min 3.) 2 Rope Climbs Min 4.) 1 Snatch (Climbing) *Try and hit a max Snatch. Start at 60% *Share bars […]
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