Weightlifting: 5 sets of 1 Power Snatch, 1 Squat Snatch. *Focus on touch and go transition into the squat, go as heavy as possible but we shouldn’t be dropping and resetting fully between the two snatches* Conditioning: For Time: (15… Read more »
Hero WOD: Trevor 300 Pull-Ups 400 Push-UPs 500 Sit-Ups 600 Squats 4 Person Teams. Only 2 people can be working at the same time ***Smaller teams scale down, each person in a team adds 75/100/125/150 to the rep scheme. Specialist… Read more »
Conditioning: In teams of 2: AMRAP 24: Run 400m (together), 6 rope climbs, 18 Ground to overheads 95/65, 36 KB Swings 53/35. *Scale rope climbs for rope pulls/ring rows at a 1:3 ratio*
Strength: Strict Press 6×2, limit 90s rest *target 85% of 1RM* Conditioning: As many reps as possible in 12 mins of: 4 Box Jump Overs, 24/20 in 4 Back Squats, 115/85 lbs 8 Box Jump Overs, 24/20 in 8 Back… Read more »
Strength – Deadlift 3×3 followed by 5×1 @ 85% – Deadlifts – 3 triples (touch and go), for 3 sets, then 5 strong singles with at least 45s rest between sets. Those singles are at the same weight, but we… Read more »
Skill : Ring/Bar MU Technique Work – Spend 15 minutes on MU skill work. For those proficient on bar, work on rings. For those without any MU, work on bar. For those with both, perform 1 max set, followed by… Read more »
Strength: Back Squat 5×5 at 75% 1RM – Weights are 5% less than what we would typically program for a 5×5, meaning rest should be reduced. Run a clock, rest time should be 90s and never to exceed 2 minutes,… Read more »
Conditioning: Every 6 mins for 24 mins do: Row, 500 m Max Rep Clean & Jerk, 135/95 lbs Rest 2 mins *Score is total C&J performed each round. Weight should be able to be performed touch and go when fresh,… Read more »
Come and join us for Open Gym from 1000-1200!
Partner WOD (Separate Equipment) 8 rounds for time of: 25/20 Row Calories 15 Deadlifts, 135/95 lbs 10 Bar Facing Burpees *One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after slowest partner finishes)…. Read more »
Weightlifting: 5 sets of 1 Power Snatch, 1 Squat Snatch. *Focus on touch and go transition into the squat, go as heavy as possible but we shouldn’t be dropping and resetting fully between the two snatches*
Conditioning: For Time: (15 min cap) 40 Dual DB Hang C&J 50/35 20 Burpee Box Jump Overs 24″/20″ 30 Dual DB Hang C&J 15 Burpee Box Jump Overs 20 Dual DB Hang C&J 10 Burpee Box Jump Overs 10 Dual DB Hang C&J 5 Burpee Box Jump Overs
