Category Archives: WOD

Monday

Competitors: 6×2 Squat Snatch @ no higher than 80-90% 1 RM, rest as needed between sets. *This is to be a snatch work day. Do not work to a max snatch. Or I will kill you then 6×2 Clean and jerk, no higher than 70% 1rm, rest as needed between sets. *do not increase to more than 70% 1rm. Or I will...
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What what…

SATURDAY 5 Rounds 12 DB deadlift 9 DB Hang clean 6 DB push press *rest as needed after each round. Keep weight the same for each round **Treat this more as a strength session than a metcon. Your goal is to increase weight each round or do each round with the heaviest DBs possible. It by no means should be unbroken....
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Amazing

Competitors: 6×1 Hang Squat Snatch Complex, increase as able, rest as needed between sets *first rep should be from the floor and subsequent reps should be from the below the knee hang position. So essentially you are making 2 reps, one from the floor and one from the below the knee hang. **warmup to a working weight. Start at around 65-70% 1rm...
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Gear

Competitors: WOD 5m AMRAP 35 Double Unders 5 Box Jumps 36/26 at the end of the 5 minutes immediately sprint 200m rest as needed WOD 4 Rounds 5 Muscle Ups Row 500m 15 Pistols (alternating) CORE a. 4×20 GHD Situps, no rest b. 4×15 Hip Extension, no rest
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