WOD

1) Snatch – build to 3rm for day 2) back squat 3×4@80+0-10 3) side plank hold 4×30 seconds each side

4 Rounds 800m Run for time rest as needed between rounds.

1) build to max 3 front squats + 2 jerks 2) bench press 3×3 @ 0-10# more than this set last week

1) Power Clean + 5 Push Press 2) Back Squat 3×5 use 0-10# more than last week (Wednesday) on sets 3) 40 Strict knees to... Read More

AMRAP 20 200m Run 20 Air Squats 5 Jerks 185, 125 10 Chin ups

1) 12 minutes to build to max set Snatch + Hang Snatch + TnG Snatch 2) AMRAP 10 8 Deadlifts 185, 125 12 Toes to... Read More

1) bench press 3×3 @ 85% 2) bench press 6-8-12-15 3) Choose one of the following – Cannot repeat from previous 2 days: AMRAP 15... Read More

1) Back Squat 3×5 @ 75% + 0-10# 2) Narrow stance back squat 10-10-10 3) Choose one of the following – Cannot repeat from previous... Read More

4 Rounds NFT. alternate sets. 12 Wide grip pull ups 12 Single Arm DB press each arm 35 Russian Swings – heavy Choose one of... Read More

1) Back Squat 3×6 @70% + 0-10lbs 2) DB Backward Lunge 3×12 each leg 3) side plank 4×30 second hold each side