Strength/Skill EMOMx8 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135) WOD 4 RFT: 21 Wallballs (20/14) 18 Cal Row 15 Box Jumps (24/20″) 12 Power Snatch […]

WOD 3 Rounds for Time -75 DU -50 Air Squats -25 Calorie Row If time permits TABATA abs!!!!

Skill Work 15-20 minutes  at your own pace good solid reps confidence under the bar. Snatch Balance 1x with jerk to get the bar moving upward 1x with no legs […]

Strength Bench 80%/5 85%/1 85%/5 90%/1 95%/5 100%/1 WOD AMRAP 4: -21 Calorie Row -21 Power Cleans 135/95 -15 Burpee Box Jump Overs 24/20 Rest 4:00 AMRAP 4: -27 Calorie […]

GYM CLOSED HAPPY 4TH OF JULY

Strength  Back Squat 85%/5 90%/1 90%/5 95%/1 95%/5 100%/1 WOD  “Isabel” For Time:  30 Snatches 135/95 WOD Option #2: 4th of July METCON 7 Rounds of: 4 Power Cleans (155/115) […]

For Time:  “Daniel” -50 Pull-ups -400m Run -21 Thrusters 95/65 -800m Run -21 Thrusters 95/65 -400m Run -50 Pull-Ups

SKILL 15 minute EMOM -1 Snatch grip deadlift to launch/up to the down/back to launch into a hang Squat Snatch Try to hold at each position for 5 seconds. ADD […]

Strength Deadlift 3×3 @ 95% WOD For TIme: -150 Wallballs 30/20 (slamball) EMOM 5 Deadlift @ 185/145