A. Tempo Front Squat 5 sets of 3 (3311, :03 down & :03 at bottom, increasing) B. Work up to Deadlift WOD weight C. 15:00 AMRAP 30 air squars 20 HSPU or push ups 10 Deadlift (225/155) D. Cool down/stretch – coaches choiceRead more

A. 5 Sets: Power Clean + Jerk + PC&J (increasing) B. 3 Rounds (30:00 cap): 800 Meter Run 2:00 Work (rd1- Max PC, Rd2- Max Jerk, Rd3- Max C&J, 135/95) 2:00 REST B/T Rounds C. CoolDown : 5:00 Row/Run/bikeRead more

A. Snatch 7 sets: 1 full Snatch + 1 OHS B. 5 Rounds for Time: 5 Snatch (135/95, Squat, power modification) 2 Rope Climbs 250/200 Row C. Core: coaches choiceRead more

5 Rounds – :30 work/:30 REST 1- Russian KB Swings 2- Mountain Climbers 3- Reverse Lunge Step (weighted) 4- Burpees 5- AAB *intensity is the theme of this WODRead more

A. Thruster: work up to heavy triple *after each set 20 DU + 5-7 Beat Swings B. GG qualifier Wod #5 – 18:00 50-60-70-80-90-100 Double Unders (2:1 singles) 30-25-20-15-10-05 Thrusters (increasing or across option) 05/07/10/12/15/17 Muscle Up *thrusters: M95/115/135/155/175/185-W65/80/95/105/115/125, **max DU in time remainingRead more