A.  Power Clean 7 sets:  Clean Pull+HPC+PC *Increase and work up to heavy set B.  5 Rounds:  3:00 Work/2:00 REST 15 Bar Facing Burpees *Max Power Cleans Men:  95/115/135/155/185 Women:  65/75/95/105/125 **athletes can choose to increase or pick one weight across C.  NFT:  5 Rounds of 10 Pikes on Ski ErgRead more

A.  Groups of 3 – 30:00 200 Meter Sandbag Run Farmer Carry around Box *max Wallball (30/20) **rotate after each run, score max WB ***After every 3 rounds, all three will run a 400 together B.  NFT – 3 x 15 Reverse Hamstring Curl/Glute Bridge (control) *2 plates, feet on turf, curl heals into glute bridge, return feetRead more

A.  For Time: 50 Cal Row + 50 Burpees +  50 AB Mat Sit-up 40 Cal Row + 40 Burpees +  40 AB Mat Sit-up 30 Cal Row + 30 Burpees +  30 AB Mat Sit-up B.  Post WOD, take 5:00 to practice Double UndersRead more

A.  5 Rep Bear Complex:  3-4 attempts (PC/FS/PP/BS/PP) B.  12:00 AMRAP 10/8 Cal AAB 5-Rep Bear Complex *score rds/reps & Bear Complex Weight C.  Core:  3:00 of accumulated plank *each break in plank = 10 Hollow RockRead more

A.  Work up to Heavy P. Snatch for the Day B.  For Time:  10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Power Snatch (115/75) C2B Pull-ups C.  6 Run Intervals: *200 Meter Sprint, equal restRead more