WODs

A. Reverse SDL + Hang Snatch (Above Knee) A1. 5 x 3+2 @ by feel up to 70% snatch A2. 3 x 2+1 @ by feel up to no more than 90% snatch -5 second negative on each Reverse SDL B. Conditioning 10 RFT 8 Burpees 4 Pull ups 8 Burpees 4 Toes to...

A. Strength 4 Rounds 15 Pendlay Row 15 Push Ups (do weighted if you can) B. Conditioning From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minute From 4:00-7:00, run 400 meters then do 60/40kg Squat Snatches Rest 1 minute From 8:00-11:00, run 400 meters then do pull-ups Rest 1 minute From 12:00-15:00, run 400...

A. Strength Front Squat 6x3@80% B. Gymnastics B1. Work Up to a max UB set of TTB B2. 3X60% of B1 C. 14' AMRAP 5 Clean & Jerk @50/30kgkg 7 Hang SquatCleans 10 Sumo DL High Pulls...

A. Gymnastics 5 rounds for Quality 3-5 HSPU, tempo 31x1 5 Strict Pull Ups B. Conditioning 21 – 15 – 9 Squat Clean @40/25 Burpee Over Bar 50 DU after each Round...

A. Clean Pull + Power Clean + Hang Clean Work Up to a Heavy Complex B. Gymnastics 4 Rounds, Go Every 3' 3 Candlestick Lowers to 10 Hollow Rocks Max HS Hold/Chin Over Bar Hold C. Conditioning 15' AMRAP 15 Box Jumps 12 Ring Dips 9 Power Cleans @70/50kg...

A. Snatch 8x1@85% or above B. Conditioning 4 RFT 30m KB Farmer's Walk @32/24 12 Burpee Box Jumps 30m KB Farmer's Walk @32/24 3 Bar MU...

A. Strength Back Squat 5x5@80-85% B) Conditioning 3 RFT 21 Wall Balls @30/20 21 Pull Ups C) Accessory 6' EMOM 1: Max Effort Push Ups 2: Rest...

A. Strength Overhead Squat Work up to a 3RM (heavier than last week) B. Conditioning 9 OHS @BW 12 Strict Pull Ups 15 KBS @32kg 6 OHS @BW 12 Strict Pull Ups 15 KBS @32kg 3 OHS @BW 12 Strict Pull Ups 15 KBS @32kg...

A. Strength Banded Deadlift + Strict TTB/Knee Raises Every 30s x12, alternate between 3 speed pulls @50-60% + purple band 3 Strict TTB B. Conditioning 21' EMOM: 1: 20 Wall Balls 2: 3 Shuttle Runs (from doors to platform and back = 1) 3: 5 DB Man Makers...

A. Strength Push Press Work up to a heavy 10 (not a 10RM) / 1x10@95% / 1x10@90% B. Conditioning 6x3' ON/1'OFF, alternate between 1: AMRAP 14 Power Snatch @50/35kg 14 Thrusters @50/35kg max Burpees in Remaining Time 2: AMRAP 14 Sumo DL High Pull @50/35kg 14 Back Rack Lunges @50/35kg max TTB in Remaining Time...