Leaping into the New Year WOD For Time -2018m ROW -31 Sumo Deadlift High Pull w/ kb 53/35 -28 Box Jumps 24″ -31 Pull-Ups -30 Back Squats 135/95 -31 Push-Ups […]

Skill/Strength Strict Press 5×5 %80 WOD 20 DL (95/65) 20 Hang Clean 20 STOH 20 BJ (30/24) 20 Sit-ups 20 KBS (70/53) * 200m run after every movement

Skill/Strength  8 min EMOM 5 squat cleans @ 60-80 % 3 Rounds 25 Wall Balls 20/15 25 Snatches 75/55 5 min rest 3 Rounds 20 HRPU 20 Deadlifts 205/155 Congrats […]

Skill/Strength 5×5 @ 70% Back Squats WOD 5 Rounds for Time 6 Thrusters 155/115 8 Toes to Bar 6 Burpees 100 meter Row

Skill/Strength Oly/Snatch Progressions 5 Sets at 50% of 1RM Snatch of 2 Muscle Snatch 1 OHS –2 minute rest- 5 sets at 60% 2 Snatch Balance –2 minute rest– 5 […]

WOD 50 OH DB LUNGE 50/35 10 K2E 40 Cal Row 10 K2E 30 DB Snatch 50/35 10 K2E 30 DB Snatch 10 K2E 40 Cal Row 10 K2E 50 […]

15 Rounds 100m Run 10 Cal Bike 10 Deadlifts 135/95 3o sec rest between rounds

WOD 4 min AMRAP 5 Box Jumps 24/20 10 KBS 53/35 2 min rest 4 min AMRAP 10 burpees 15 KBS 2 min rest 4 min AMRAP 15 sit ups […]