Category Archives: WOD

Sore?

Competitors: Warmup: 2 Rounds Heel-Toe sled drag walking forward with 45#, 200m 25 ttb 10 Barbell Rollouts 1. Snatch Technical Work (yes you should be squat snatching) 5-6 sets of 2 reps from above knee block position then 4 sets of 2 reps from floor with pause at knee. No failures 2a. Snatch Grip Behind Neck Press, 4×5, rest :60 2b. Parallel Bent Over Row,...
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Sunday Partner Wod

In teams of 2: Run 1200m, partition as desired 100 STOH 95/65, partition as desired Row 1500m, partition as desired 100 Front Squat 95/65, partition as desired Run 1200m, partition as desired - One athlete works at a time.    ...
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Fri-dizzel

Competitors: 1. 8×2 Split Jerk, work to a heavy x2, resting only 1-2 min between sets *there is a conditioning element to this. Keep the rest to under 2 minutes. 2. 5×2 Squat snatch, increase as able pending on day *the focus of today is the above. If you are feeling good when snatching then go as heavy as...
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Climb that wall

Competitors: Rest Athletes: Lunge Front Squat Complex X 3 8 front rack lunges, 4 per leg 5 Front squats Pick a weight, unrack it, do 8 lunges then straight into 5 front squats WOD 5 rounds for time: 3 wall climbs 5 box jumps 30/36 9 TTB...
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