Push/Pull Tuesday
Strenf: Tempo Deadlift 7 X 3 Regular pull off ground, 5 second negative (00X5) WOD: Conditioning For Time: 200 Meter Run, 21 Deadlifts...
Saturday Fitness
“Professor Chaos” For Time: 30 Chest to Bar Pull-Ups Scottsdale Road Run 15 Power Snatches (135/95) Scottsdale Road Run 15 Power Snatches...
Friday Strong
Strength Clean and Jerk Complex On the 2:00 x 7: Hang Power Clean Hang Squat Clean Push Jerk Split Jerk WOD: “Go Fish” For Time: 1,000...
Thursday Thrusters
Strength: Thruster 3-Rep Heavy (From Ground) WOD: “Flash Flood” 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65)
9/11 Never Forget!
Warm: Movement Prep WOD: For Time 2001 meter Row 11 Box Jumps 30/24 11 Thrusters 125/85 11 Chest-to-Bar Pull-Ups 11 Power Cleans ...
Start Off Monday with A Bang
Strength: Power Snatch + Squat Snatch 1 Complex On the 2:00 x 5 Sets @ 82% WOD: “Lace Up” AMRAP 13: 60 Dumbbell Snatches (50/35) 50...
Saturday is for Friends
Complete the WOD with a partner 60 Deadlifts 135/95 30 Burpees 60 Front Squats 135/95 30 Burpees 60 Push Press 135/95 30 Burpees 60...
Snatch the Weekend
Strength Hang Power Snatch On the Minute x 3 – 3 Hang Power Snatches On the Minute x 3 – 2 Hang Power Snatches On the Minute x 3 – 1 Hang...
Getting Through Thursday
Strength: Clean Complex 5 Sets (On the 2:00): 3 Hang Squat Cleans + 1 Split Jerk Building in Weight WOD “Eighteen Wheeler” AMRAP 18:...
Up Top Wednesday!
Skill: Strict Handstand Push-ups 19 Repetitions Rest 1 Minute 16 Repetitions Rest 1 Minute 13 Repetitions Rest 1 Minute 10 Repetitions...
