WOD: A. Pull Ups 5×5 -add wt or work C2B if needed. B. W/ a Partner 40 FS (135/105) from the ground 200 DU 1:2 singles 800m run with 1 Med Ball 20/14 Sport: A. Strict MU Practice 4×2 (Rings should be set low to ground) B. W/ a Partner 40 FS (155/125) from...Read More
WOD: A. Snatch 6×2 @70% B. Helen (Compare here) 3 rounds for time. 400m run 21 KB swings. (1.5/1) Sport=(American swings) 12 pull ups. Sport=C2BRead More
WOD: A. Clean and Jerk 8×2 @ 80% B. 3 Rounds 8 Ground to OH (135/95) 12 pull-ups 20 WB Sport: A. Clean and Jerk 8×2 @ 80% B. 3 rounds 8 Ground to OH (185/115) 12 C2B 20 WB (25/20)Read More
WOD: A. Snatch 6×2 @ 75% B. With Partner (20 min cap) 60 Power Snatch (75/45) Partner will hold HS while Partner is snatching. 50 GI jane Partner hangs from PU bar while Partner works. <—–> 2x partner wheel barrow. 10 meters. Sport: A. Establish Heaviest 3 rep snatch. B. With Partner (20 min cap)...Read More
WOD: A. Back Squats 5×5 80% B. For Time: 2k row test for time 4 min rest 100 Burpee Test for time. Sport: A. Back Squat 5×3 80% B. For Time: 2k row test for time 4 min rest 100 Burpee Test for time. –Results to comments!Read More
Fitness/Performance: A. Make up Lift from the week. B Michael 3 rounds 800m Run 50 Back Extensions/supermans 50 sit ups. Sport: Granite Games WODRead More
Fitness/Performance: A. RDL 4×5 65% B. 3 rounds with Partner 1min max reps DL while partner holds at the waist, switch when needed 1min per team max reps Push-ups while partner holds plank, switch when needed. Sport: A. RDL 4×5 65% B. 3 rounds with Partner 1min max reps DL while partner holds at the...Read More
All Levels: A.) make up Lift or Skill work Kettlebell: B.) 7 rounds 7 Double KB Push Press 7 Pull-ups (strict) 7 Burpees Perform: B.) 7 rounds 7 STO (135/95) 7 Pull-ups (Chest to bar) 7 Burpees Compete: B.) 7 rounds 7 STO (155/105) 7 C2B 7 Burpees Compete:Read More
