Friday, April 18

Strength EMOM for 14 minutes ODD: Power Clean + Push Jerk (80%) X1 EVEN: 30 yard plate push WOD 4 ROUNDS FOR TOTAL REPS :30 Max Med Med Ball Thrusters (40,30) :30 Max Double Unders Rest 1:00 … [Read more]

Thursday, April 17

STRENGTH 1. Snatch (FULL SQUAT) EMOM for 10 Minutes (70%) 3X1 , (75%) 3X1, (80%) 3X1. (85%) 1X1 WOD "Nate" AMRAP 20 MINUTES: 2 Muscle-ups 4 Handstand Push-ups 8 KB SWINGS (70,55) NOTE SUB 6 STRICT PULL UPS FOR MUSCLE UPS Chief Petty … [Read more]

Wednesday, April 16

STRENGTH 1. Clean (FULL SQUAT) EMOM for 12 min (70%) 3X1, (75%) 3X1, (80%) 3X1, (85%) 3X1 WOD 4 Rounds For Time: Run 250 meters 10 Burpee Box Jump Overs 24/20" 5 Hang Squat Clean 135/95# Rest 1 minute … [Read more]

Tuesday, April 15

Strength Back Squat (90%) 3×1 rest 2 min b/t sets WOD 5 Rounds for working time only: 40 Double unders 20 Wall Balls Shots 20/14# 10 Power Snatches 115/75# rest 2 min between … [Read more]

Monday, April 14

STRENGTH Power Clean EMOM for 11 minutes…(70%) 3X1, (75%) 3X1, (80%) 3X1 (85%) 1X1 (90%) 1X1 WOD FOR TIME: 15-12-9 HSPU Front Squat 155/105# Strict Pull Ups … [Read more]

Friday, April 11

Strength EMOM for 12 minutes ODD: Power Clean & Jerk 75% EVEN: 5 burpee over the box jumps 24” WOD 3 Rounds For Time: 25 Double Unders 35 KB Swings 53/35# 25 Box Jumps 24/20" 800m run BUY-OUT … [Read more]

Thursday, April 10

Strength EMOM for 10 minutes – Full Snatch (70%) 3X1, (75%) 3X1, (80%) 3X1, (85%) 1X1 WOD FOR TIME 12-THRUSTERS #95/75 15-Lateral Burpees 12-POWER SNATCH #95/75 12- Lateral Burpees 12-PUSH JERKS #95/75 9- Lateral Burpees 12-HANG SQUAT … [Read more]