WOD

A.  Work up to WOD Deadlift Weight B.  “Diane”:   21-15-9      Deadlift (225/155)      HSPU *Mandadory Score Day – BENCHMARK (weight/time/mod’s) rest as needed, then... Read More

0:00-5:00 –  25 Cal Row (20 Women), then 40 Medball Clean (20/14) 5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row... Read More

A.  Oly:  5 Sets – 3 Position P Snatch (High/above knee/floor) B.  10:00 AMRAP      8 P. Snatch (95/65)      12 Box Overs (24/20) C. ... Read More

A.  21:00 EMOM      #1 – 10 Back Squat (155/105-from rack)      #2 – 10 Manmakers (Push-Rt pull-lt pull=1)      #3 – Assult Bike 12/9... Read More

A.  MU skills, then transitions for 5:00 *if people have MU, try to complete max reps or 30 in 5:00 B.  Tabata Mash-up –     ... Read More

A.  3 Attempts -max SHSPU+KHSPU (strict then to kip at failure) B.  5 Rounds on the 4:00 (rest in time remaining)      20 KB Russian... Read More

A.  Strength 8:00 EMOM – 3 Front Squat (60%, increasing) B.  5 Rounds for time:      10 Front Squat (115/75)      10 Burpee over Bar... Read More

Open WOD 12.3 – 18:00 AMRAP      15 Box Jump (24/20 – or step up)      12 P. Press (115/75)      9 T2B

A.  Work up to WOD Deadlift Weight or heavy for day B.  For Time:      1000 Meter Row      20 Deadlift (M:245/225/185, W: 165/155/135) 40... Read More

A.  DB Snatch  3 – 3 – 3 – 3 – 3 (each arm/increasing weight) B.  For Time (15:00 Cap)(Angie Style)      60 DB Snatch... Read More