A.  7:00 EMOM – 3 TnG Power Snatch (technique) B. 5 Rounds For Time (work speed: 12 Box Jumps (24/20) 8 Power Snatch (M:135/115/95, W:95/75/65) 1:00 REST C.  4-5:00 Foam RollingRead more

A.  Back Squat  5 – 5 – 5 B.  For Time 10-1 Back Squat (155/105, from rack, can go heavier they want) 1-10 Push-Up *in between each round = 10 Ring Row C.  Core – Coaches choiceRead more

A.  Strict Press  5 – 5 – 5 B.  3 Rounds of 4:00 WORK/2:00 REST 0:00 – 2:00  Row 500 Meters 2:00-3:00  Max Reps KB Swing 3:00-4:00  Max Burpees 2:00 RESTRead more

Open WOD 16.2 or Endurance for all Classes 4:00 Intervals, if you complete you get an additional 4:00 25 T2B (Knee Up/ab mat) 50 Double Unders (singles) 15 Cleans (135/85)…13/11/9/7 (weights Increase each rd)Read more

A. 6:00 Work up to heavy DB Snatch (both arms) B. 24:00 EMOM #1 – 200 Meter Run (3 laps if inside) #2 – DB Snatch (use 1st attempt at :40 to determine #) #3 – 15 Calorie Row (15/10) C. 7:00 Seal Walk Relay – split class, race for laps, once person crosses 1/2 point the next can goRead more