WOD

7X2 Tempo HBBS @ 75% – rest 60 sec. *Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up. -then-... Read More

5X2 Snatch @ 75-85% – rest 90 sec. Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go... Read More

Strength 20 minutes to establish a 1RM HBBS. Skill 10 minutes Double-Under practice. Conditioning “DT” Five rounds for time of: 12 Deadlifts 155/105# 9 Hang... Read More

Workout of the Day A. Take 15 minutes and build to today’s 1-RM Power Clean B. For time: Row 30 Calories Burpees x 30 reps... Read More

Workout of the Day A. Three sets of: Dumbbell Walking Lunge x 20 steps @ 10X0 Rest 60 seconds B. Complete as many rounds and... Read More

Workout of the Day A. Weighted Pull-Ups: *Set 1 – x 3 reps *Set 2 – x 2 reps *Sets 3-6 – x 1 rep... Read More

Workout of the Day A. Four sets of: Hang Snatch + Snatch Rest 2-3 minutes B. In teams of two, partners alternate rounds to complete... Read More

TEAM WOD In a 20 minute window perform the following: Run 800m (400m each) 100 H/R Press ups Run 400m (200m each) 100 Static Lunges... Read More

Workout of the Day A. Four sets of: Deadlift x 3-5 reps @ 20X1 Rest 20 seconds Handstand Push-Ups x Max Reps Rest 3 minutes... Read More

Workout of the Day A. Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds... Read More