WOD 3/13/19

Strength/Skill: Snatch   5 Min EMOM 1 snatch @ 80% Then: 5 Min EMOM 3 Snatch Pulls @ 90%   WOD: 4 RFT – 6 Power Snatches (95/65) 12 Alt Pistol Squats 6 Split Jerks (95/65) 24 Sit-ups   Post: A) 8 Min EMOM Odd – 20 Second Assault Bike Sprint...

WOD 3/12/19

Skill/Strength: Deadlifts 15 Min EMOM – 2 Deadlifts @ 70% + 5 Burpees   WOD: 21-15-9-15-21 American KB Swings Box Jumps   Post: A)  3 Rounds- 12 Bent-over Barbell Rows 12 Romanian Deadlifts B) 4x 20 seconds each side – side plank with upper leg...

WOD 3/11/19

Skill/Strength: Thrusters 12 min EMOM – Odd – 10 thrusters (Increasing weight each round) Even – 6 CTB Pull-ups   WOD: 20 Min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 20 Cal. Row   Post: A) 4 Rounds 14 GHD Sit-ups 14 GHD Back Extensions...

WOD 3/8/19

19.3 For time: 200 ft. dumbbell OH lunge (50/35) 50 dumbbell box step-ups (24/20in.) 50 strict HSPU 200 ft. Handstand walk Time cap – 10 min.

WOD 3/6/19

Strength: Squat Every 2 Min x 6 (use front squat % for following set of back squats) 9 Front Squats @ 45% + 8 CTB Pull-ups 11 Back Squats + 11 CTBs 7 Front Squats @ 55% + 8 CTB Pull-ups 9 Back Squats + 11 CTBs 4 Front Squats @ 65% + 8 CTBs 6 Back Squats + 11 CTBs WOD:...

WOD 3/4/19

Strength/Skill: OH Squat Work up to weight that you can go unbroken on for 5 reps, then:   5 RFT 5 OH Squat 10 Cal Row WOD: 12 Min AMRAP 12 Pull-ups 12 HSPU 12 KB Swings 12 Box Jumps   Post: A) 4 Rounds 10 GHD Sit-ups 10 GHD Back Extensions   B) 3 RFT...