Strength: 5 rounds of: Barbell Complex 3 Snatch Grip Deadlifts 1 Power Snatch 2 Hang Squat Snatch 3 Overhead Squats *You may increase weight across all 5 sets. The Power Snatch is meant to come from the ground and should be as close to touch and go as possible, Deadlifts should be...
Read MorePartner WOD!!! Metcon: 20 Rounds 7 Power Cleans (73/115) 7 Thrusters (73/115) 7 Bar Facing Burpees *One partner does a full round then the other partner goes. 10 rounds each. 30 minute cut-off*...
Read MoreStrength: Every 2:30 x 6 Rounds 5, 5, 5, 3, 3, 3 Back Squats *Start Moderate and get as Heavy as possible.* Metcon: 15-12-9-6-3 Overhead Squats (103/155) Chest to Bar Pull-ups Box Jumps (24/30) *12 minute cut-off*...
Read MoreMetcon: -Start with 100 Double-Unders- 4 Rounds 18 Push-ups 12 Power Snatch (93/135) 6 Wall Climbs -End with 100 Double-Unders- *22 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd- 1 minute Static Hold at Waist Even- 4 touch and go Power Cleans *After the minute hold is up go right into the 4 power cleans, then rest. Should be as heavy as possible* Metcon: 4 Rounds 10 Deadlifts (183/265) 15 Burpees Over the Bar *10 minute cut-off*...
Read MoreMetcon: 30-20-10-5 Front Squats (93/135) Atomic Sit-ups (35/45) *You must start each round with a 400m Run. 20 minute cut-off*...
Read MoreStrength: Every 90 seconds X 6 Rounds 2 Split Jerks Metcon: AMRAP X 10 minutes 12 Shoulder to Overhead (93/115) 15 Pull-ups *At least 5 rounds to Rx*...
Read MoreMetcon: AMRAP X 25 minutes 8 Dumbbell Hang Squat Clean Thrusters (35/55) 16 Deadlifts (153/225) 800m Run *At least 4 Rounds to Rx. Just get out the door by 25 for your last round to count*...
Read MoreStrength: 4 Rounds of - Kettlebell Compex 3x/Arm KB Hang Clean KB Jerk KB Hang Snatch *Rest as needed between rounds. If you are not familiar with the KB Clean & Jerk and/or the KB Snatch, google it, there are some good video tutorials and explanations* Metcon: 3 Rounds 10 Back Squats (93/135) 20 Pistols 30 Wallballs...
Read MoreMetcon: 20-15-10-5 * Back Rack Lunges (93/135) Handstand Push-ups -Rest 1 minute- End With...
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