3 Rounds8 Lateral Bar Burpees10 DB Snatches 12 Goblet Squats w/ DB (OH Squats w/ empty bar on round 3) AMRAP 15 Minutes for quality not quantity 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat*Rest as needed between sets *Keep the bar above the knee in the hangStimulus: Technique to...Read More

1:00 Squat Hold20 Leg Swings (Front-to-back)2:00 Calf Mash *share the rollers20 Leg Swings (Side-to-Side)20 Cossack Squats (10 each direction)300m Run* pay attention to your time on this run, use this run to calibrate your speed for the MetConWod 1uh ohRotating, in teams of 3 for 10 Minutes3 Pause medball Squats 150/100*Pause is 1-second If no...Read More

Warm up 3 Rounds building in weight on your back squat5 Pull ups10 push ups10 Back squats Strength- short and sweet 2 sets of 9 back squats StrengthBack Squat2x9First set should be a moderate weight set, second is AHAP. May climb between working sets. Heavier than last time (July 28) AMRAP 24 Minutes15/10 Calorie Row...Read More

Partner wodRunning clock.. just keep on trucking, split work however you wantWod 1100 wall balls for timeWod 25 Rounds20 Kb swings25 Burpees30 Rower calsWod 3200 Air squats150 Sits ups100 Push upsRead More

8am endurance- teams 2 2 Rounds for total cals/reps4 minutes row1 Minute transition 4 minutes ski1 minute transition 4 Minute bike1 Minute transition 4 Minutes of burpees1 minute transition 6 teams start on ski ergs because thats what we have the least of. 4 Rounds warm up200m Run:20 Handstand Hold (Shoulder taps in rounds 3&4)12...Read More

2 Rounds 10 Scap Push Ups 10 Scap Pull Ups 10 Air Squats Then 2 Rounds :30 of Double Unders Rest :30 :30 of Burpees Rest :30 :30 of Empty Bar Hang Power Snatch Rest :30Straight into the wod todayRx today would be your true 60% of your 1 rep max snatchEvery 4 Minutes for...Read More

Every 2 Minutes for 8 Minutes200m run10 air squatsIn the remaining time of the interval hold the bottom of an air squatStrength. You’ll have 20 minutes to finish this strength piece, including warm up setsAfter your build to working weight go for 4-5 sets of 4 at 85 percent plus of your 1 rep max....Read More

Barbell warm up9 Minutes Minute 0-3 = 4 clean grip high pulls + 3 Power position power cleansMinute 3-6 = 3 hang position power clean + 3 front squatsMinute 6-9 = 4 full cleans (squatting) with empty bar, from the shin *on minutes with 2 movements finish all reps of the first movement, then all...Read More

Barbell warm up9 Minutes Minute 0-3 = 4 snatch grip high pulls + 3 Power position power snatchMinute 3-6 = 3 hang position power snatch + 3 overhead squat Minute 6-9 = 4 full snatch (squatting) with empty bar, from the shin *on minutes with 2 movements finish all reps of the first movement, then...Read More

Warm up300m Run30 lunges 200m Run30 Mountain Climbers100m Run:60 Second squat hold while holding a plate out in front of youThen 15 DB Power Cleans @ Workout weightStrength 4 sets of 4 front squats at around 80 percent. Between sets 16 lunges (8 each leg) with your dbs that you are using for the workout...Read More