Skill/Strength Cleans 1×8 60% 1×6 70% 1x 70% 1×2 70% WOD On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang […]

Skill/Strength Week-1 Putting the #’s  from the past weeks to work Back Squat/Front Squat 1×10/1×5 60% 1×8/1×5 70% 1×6/1×5 70% 1×4/1×5 70% WOD AMRAP 15: 60 Double Unders 30 Wallballs […]

Strength/Skill Back Squat 5×10 75% WOD With a Partner For Time: -75/50 Calorie Row -75 Dumbbell Snatches (45/25) -75 Lateral Barbell Burpees -75 Thrusters (115/80) -75 Lateral Barbell Burpees -75 Dumbbell […]

Strength/Skill 3-Position Squat Clean (High Hang, Knee, Floor) 1 Set @ 65% 1 Set @ 70% 3 Sets @ 75% WOD 3 Rounds: -15 Chest to Bar Pull-Ups -12 Barbell […]

Skill/Strength Overhead Squat 5×5 WOD 27-21-15-9: -Wallballs (20/14) -Sumo Deadlift High Pulls (75/55) -Box Jumps (24/20) -Push Presses (75/55) -Calorie Row

Skill/Strength Front Squat 5×10 75% WOD 3 Rounds: -4 Rope Climbs -9 Handstand Push-ups -12 Kettlebell Snatches (53/35)

Skill/Strength On the Minute x 5 5 Touch and Go Power Clean and Jerks 85% WOD AMRAP 15: -15 Power Snatches (75/55) -30 Double Unders -15 Wall Balls (20/24) -30 […]

Skill/Strength Alternating On the Minute x 12 Odd – 18/15 Calorie Row Even – Max Strict Handstand Push-ups in :40 Seconds WOD 21-15-9 -Kettlebell Swings (70/53) -Front Squat (135/95) -Calorie […]

Skill/Strength Hang Squat Snatch Every 1:30 x 5 Sets 70% Hang Power Snatch Overhead Squat Hang Squat Snatch WOD AMRAP 20: -27/21 Calorie Row -21 Chest to Bar Pull-Ups -15 […]

Skill/Strength Front Squat On the Minute x 5: 5 Back Squats – 85% WOD 8 Rounds: -10 Clean 115/65 -200 Meter D-Ball 30/20