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...
Taco Tuesday
Strength: Front Squat 5 x 6 @ 75% with 2 second pause at the bottom WOD: 5 Rounds For Time: 5 Muscle-ups or 10 Pull Ups or 15 Ring Row...
Labor Day takes Team Work
“Fender Bender” Teams of 3 For Time (30 Minute Cap): 400 Meter Plate Run 45/25 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push...
So Much Saturday
WOD: Kipping Handstand Push-ups For Time: 75 Repetitions -3:00 Rest- Power Clean For Time: 50 Repetitions (155/105)
Finally We lift Up Friday
WOD/Strength “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press...
Thursday Makin it Rain
WOD: AMRAP 18: 20 Deadlifts (225/155) 10 Chest to Bar Pull-Ups 20/15 Calorie Bike or Rower 10 Chest to Bar Pull-Ups Midline 3 Sets, Not...
