Blog

February 18 – 25th

Monday 50 Strict Pull-ups - For Time No body movement, arms FULLY extended at the bottom.

Open 18.0 21-15-9 reps, for time of: One Arm Alternating Dumbbell Snatch, 50/35 lbs Burpee Over Dumbbell

Last years rule about the dumbbell snatch was that you could switch the hand, that was holding the dumbbell over head. The new rule is that changing...

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February 12th – 18th

Monday Record your best Power Clean + 2 Barbell Lunges + Push Jerk 1 rep max lift. Find a Max weight. Wod1:  For time: Row, 500 m 75 Double Unders Time Cap: 5:00, Rest 2:00 then continue to part 2 Wod2: 3m AMRAP Handstand Push-up Rest 2:00, then continue to Part 3 Wod3: 5m AMRAP Power Clean + 2 Barbell Lunges + Push Jerk, 70% 1RM Perform as...
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February 5th – 11th

Monday Back Squat 5-5-3-3-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

50 Kettle Bell Swings 53/35 then, 21-15-9 reps, for time of: Toes-to-bar Box Jump, 24/20 in

Tuesday

Every 2 mins for 12 mins. 1 Hang Snatch + Snatch (Squat), pick load

5 rounds for time of: Row, 200 m 6 Thrusters, 135/95 lbs 9 Lateral Burpee Over...

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