WOD

Work Squat Snatch 60% x2 65% x2 70% x2 75% x2 80% x1 WOD AMRAP 4 mins 200m run 20 Wallballs 20/14# Max Power Snatch 75/55# Rest 4 mins AMRAP 4 mins 200m Run 15 Wallballs 20/14# Max Power Snatch 95/65# Rest 4 mins AMRAP 4 mins 200m Run 10 Read more…

Work 1-10 Strict Unbroken HSPU Cap:10mins 10-50 Unbroken DU Cap:10 mins WOD AMRAP 9 mins 9 KBS 24/16kg 9 Burpees 9 KBS 24/16kg 9 Box Jumps 24”/20” Finisher 100 Sit-ups for time Cap: 10 mins

Work 5×3 RDL @70% of 1RM Back Squat WOD 7 Rounds 14 OH Walking Lunges 45/25# 14 DB Snatches 50/35# 7 Pull-ups 7 Push-ups

Work Front Box Squats 5×2 @80% WOD 21-15-9 Thrusters 115/80# Burpees over the bar 200m Run Cap: 20 mins Finisher 50 T2B for time Cap: 10 mins

909 DAY! *Happy Birthday Coach Istvan* WOD EMOM 50 Mins 1) 4 Tire Flips 2) 30sec Sled sprint 3) 10 T2B 4) 30sec Air Bike 5) 30sec Battle Rope 6) 10 KB Deadlifts 32/24kg 7) 12 DB Snatches (6/side) 50/35# 8) 30sec Row 9) 10 Burpees 10) 7 DB Thrusters Read more…

Work Death By Box Jumps 30″/24″ WOD 500m Row 5 rounds 1 Deadlift 155/115# 2 Power Cleans 155/115# 3 Front Squats 155/115# 4 Shoulder to OH 155/115# 500m Row   Cap: 30mins

Work 1RM Clean and Jerk WOD 10 Rounds 5 Power Snatch 75/55# 4 Burpee Box Jump Overs 24”/20” 3 Ring dips 2 MU 100m Run   Cap: 25 mins

Work EMOM 10mins Odd: 40 DU Even: 5 HSPU WOD AMRAP 21 mins 6 Hang Squat Clean 135/95# 9 Burpees over the bar 12 DB Snatches (6/side) 50/35#

Work 1RM Back Squat WOD 3 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air-Squats Rest 2mins Between rounds Cap: 30 mins

WOD Team of 2 (Split reps how you want, one work one rest) 1km run (Run always together) 50 KBS 24/16kg 800m Run 50 Wallballs 20/14# 400m run 50 Sit-ups 200m run 50 Box Jumps 24”/20”