Skill/Strength Core Work WOD 10-8-6-4-2 -Snatch 135/95 20-40-60-80-100 -Double Unders 25-20-15-10-5 -Cal Bike

Skill/Strength  Bench 3×5 80% WOD 42-30-18 -Push-Ups 21-15-9 Squat Cleans Congratulation to those that participated over the weekend at the Yuma Meltdown.

WOD rd 1 10 Burpees rd 2 10 Burpees 25 Kettle Bell Swings 53/35 rd 3 10 Burpees 25 KBS 50 Push Ups rd4 10 Burpees 25 KBS 50 Push […]

Skill/Strength Squats 5×3 @ %80 WOD 20 min AMRAP 5 Hand Stand Push Ups 10 Box Jumps 15 CAL Row

Skill/Strength Clean Progression WOD 2 Rounds -400m Run -30 Wall Balls 20/14 -400m Run -30 Cleans 95/65 –

Skill/Strength Roll Out session Partner WOD -150 Thruster 95/65 -100 Burpees -2k Meter Row  While one partner is working the other partner is resting

Skill/Strength GHD 5X10 WOD 4 Rounds -10 Pull-ups -10 Slam Balls 25/15 -10 Toes to Bar -10 Floor Presses 135/95 -1 Rope Climb

Skill/Strength 8 min EMOM hang clean -> squat hang clean -> front squat @ 70% WOD 27-21-15-9-3 -Cal Bike -DB Snatch 45/25 -DB Step-Ups 24/20

Skill/Strength: 3 Max Effort Hand Stand Holds as a Class WOD: 10 Rounds 2 Bear Complex (135/95) 5 Burpee over Bar