WOD 5/14/19

Strength – Clean Complex E2MOM x 6 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats Increasing weight each round   WOD – For Time 12 Burpee Box Jumps 21 Deadlifts 185/125 12 Burpee Box Jumps 15 Hang Power Cleans 12 Burpee Box Jumps 9 Front Squats...

WOD 5/13/19

Strength- Squat Snatch 3-3-2-2-1-1, inc weight each time, working up to a very heavy single   WOD- 15 Min AMRAP 5 HSPU 10 Pistol Squats 15 Pull-ups   Post- A) 3 RFT 10 KB Snatches (1 kB, alternate hands) 15 ball slams B) 50 Russian Twists...

WOD 5/9/19

Partners 3 Rounds for Time – split reps evenly 50 Wall Balls 50 Cal Row 50 Sit-ups 50 Burpees over your partner (1 does a push-up and the other does a burpee over at the bottom of the push-up) Post: 3 Rounds 15 Partner Leg Throws 15 partner...

WOD 5/8/19

Strength: Deadlift 4×10 @ 55% – Rest 90 seconds between sets WOD: 16 Min AMRAP WOD: 16 Min AMRAP 250 M Run (2 Laps) 15 Russian KB Swings (70/53) 9 Burpee Box Jumps   Post: A) 3 RFT 15 Cal Row 25 Air Squats   B) 3×14 Banded Hamstring Curls,...