WOD

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  • Snatching strong to finish the weekend
    Snatching strong to finish the weekend
    1) Partner WOD (30 min) 10 Rope Climbs 200 Dumbbell Snatches (50/35) 10 Rope Climbs EMOM 3 Burpees (Both partners) Note: Substitute 10 rope climbs for 30 chin-ups as a scaling option. Don’t forget to bring long socks or wear long pants to cover your shins during...
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  • Competitors Class: Report Cards
    Competitors Class: Report Cards
    1) Clean & Jerk A. Split Jerk 5 sets (For technique) 2 Jerk Balance + 1 Split Jerk B. Clean Complex (7 sets) – Heavy 2 Hang Clean + 1 Split Jerk 2) COMPWOD TBA 3) Single Modality Assault Bike 3×10 min ME Cal AB, 5 min...
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  • Saturday Class: Playing with the Accessories
    Saturday Class: Playing with the Accessories
    30 Minutes to Complete: 42-30-18 Wall Balls; 20/14 Double Unders 42 Cal Row 42-30-18 KB Swing; 24/16 Double Unders 30 Burpees 42-30-18 Alternating Dumbbell Snatch; 50/35 Double Unders 18 Cal AB *singles skips x2...
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  • Don't Forget Them Legs
    Don’t Forget Them Legs
    1) Strength Skill (20-25 min) Back Squat 4×5 *4 sec descent + fast ascent 2) WOD AMRAP 15 30 Situps 30 Air Squats 400m Run (6.5 laps) 3) AP 4 x ME Cal in 1 min, 1 min rests...
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  • No Excuses Today
    No Excuses Today
    1) Gymnastics + Accessory (12 min) Level 1 – Handstand Development Level 2 – Handstand Hold (Wall) 3 rounds 10 sec free standing handstand hold (3 attempts max) 45 sec Hollow Hold 15 GHD Situps or Overhead weighted situps Note: Use a medball for the ghd situps...
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