Strength: Shoulder Press 4 x 4 @80% WOD: 6 Rounds for Time 5 Burpees 10 Shoulder-to-OverHead 135/95 20 Sit-Ups

Tuesday Strength: Back Squat 6×4 @85% WOD 27-21-15-9 Wallballs Cal Bike Front Squats 115/75

Skill/Strength 5×3 OHS start light work on form and increase weight if form is good WOD 100 Double Unders 75 Snatches @ 65/45 50 Slam Balls 25 Hand Stand Push […]

Strength/Skill 5×5 Touch and Go Snatch (unbroken)  as heavy as possible while keeping proper form. WOD 20 min CAP Complete -100 Air Squats -1500m Row -100 Wallballs 20/14 -50 Cal. […]

Strength Bench Press 5×5 85% WOD For Time -400m Run -20 Burpees -20 Dumbbell Clean and Jerk 55/35 -300m Run -15 Burpees 15 DB C&J -200m Run -10 Burpees -10 […]

Strength/Skill Front/Back squat 2×5 @ 80% of each WOD 4rnds In 4 min window complete 1 tower remainder of time AMRAP of KBS 54/35. Total amount of KBS completed will […]

Strength/Skill 5×3+1 Squat Cleans/Jerk WOD For Time -30 HRPU -30 Thrusters 95/65 -30 Pull-Ups 5 Minute Break -20 HRPU -20 Thrusters 95/65 -20 Pull Ups

WOD -Partner 1 will hold 185/130 in DL position -Partner 2 will chip away at a 2k row When partner can no longer hold the barbell partners will switch, can […]

Strength/Skill -5 Rep Max Weight Touch and Go Dead Lift WOD 10-9-8….3-2-1 -Pistols -Snatch 75/55 -Wallballs 20/14

Skill/Strength 3-3min rounds -10 Thrusters 135/95 Unbroken Scale appropriate to your strength the objective is to go unbroken all rounds. Weight should still be challenging. WOD -3/2 Miles Assault Bike […]