Strength: Squat Snatch EMOM 10 - 1 Heavy Rep Build up as able WOD: 10 Rounds For Time 20 Double Unders (use a Zeus rope if possible) 15 Air Squats 10 Push-ups 5 Chest to Bar Pull-Ups 17 Minute Time Cap ...Read More
Strength :High Bar Back Squat 5-5-5-5-5 WOD : 12m AMRAP 15 Power Clean 115/95 12 Thrusters 9 Pull-ups Run 400m...Read More
Partner Wod : For Time Row/Erg 2000m (Bike 4000m) 80 Burpee Box Jump Overs 80 Wall Balls Great ready to work! Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a front bridge. Switch as much as you like....
Strength : Overhead Squat – Warmup for 3-5 minutes a: 8 Minutes to find a 3 rep max b: EMOM 5m : 1 Heavy Rep WOD : For time 12 Handstand Push-ups 120 Double Unders 12 HSPU 40 Front Squats 115/80 12 HSPU 120 Double Unders 12 HSPU...Read More