WOD Blog

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A. EMOM 5 Halting snatch high pull + Hang Power snatch B. EMOM 5 2 Halting power snatch C. EMOM 5 2 Snatch (squat or power) D. EMOM 5 1 Sntach (squat or power) E. Snatch Pull 3-3-3-3 Start at 90% and increase as...

WOD 1: 14 min AMRAP Buy-in: 50 Plank Burpees w/ partner Then AMRAP in remaining time (w/o partner) 7 Ring Push-ups 14 KB Hang Snatch  Lv1: 25/18 Lv2: 35/25 Lv3: 53/35 WOD 2: De Haro Hustle for time PEEK into the...

Challenge of the Month Test: 2 attempts- 30 sec for max cal assault Bike 2 min rest between attempts WOD:  4 min on/ 2 min rest, 3 rounds 400m run Front squats for max reps...

Strength: Wendler  week 4, cycle 1 Tempo Deadlift (0:3:3:0) 40% x 5 50% x 5 60% x 5 (all % are based off 90% of 1 RM) Stand at normal pace, 3 sec hold at top, 3...

Strength: Bench Press 5 sets of 3 reps  WOD: 15 min AMRAP 10 Hang Power Cleans 15 Box Jumps 24/20" 20ft Handstand walk/ 20 Shoulder taps* Lv1: 75/55 Lv2: 95/65 Lv3: 115/75  *Shoulder taps are either wall facing (all the way up), or...

Skill Test: Broad Jump for max distance 3 attempts Strength: Wendler  week 4, cycle 1 Tempo Back Squat 3:0:3:0 40% x 5 50% x 5 60% x 5 (all % are based off 90% of 1 RM) Benchmark WOD: “Jeremy” 21-15-9 Overhead...

Front rack Mobility: VIDEO -Lat foam roll -Bull stretch -Chin-up negatives WOD: Death by “Bella Complex” Every 2 min complete: 1 Clean + 1 Shoulder-to-overhead + 1 Front Squat + 1 Shoulder-to-overhead Add 10# each interval Starting weights Lv1: 75/55 Lv2: 95/65 Lv3: 135/85 *Cannot drop the bar...

8:30 AM Lite N Tite WOD: 24 min AMRAP 100m run 12 Box Jump Overs, 24/20" 100m run 12 Double DB Deadlift 100m run 12 Double DB Power Clean 100m run 12 Double DB Step Overs, 24/20" Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 9:30...

Strength: ½ TGU (VIDEO) 3 sets of 3-5 each arm Try it bottoms up: VIDEO Skill: Kipping HSPU -tri-pod/ headstand free and against wall -kick-up to HS on wall -HS on wall neg to headstand -tri-pod kick out to push-up -leg...