WOD

Workout of the Day A. Four Sets of: Press x 4-6 reps @ 20X1 Rest 90 seconds Hollow Rocks x 20-30 seconds Rest 90 seconds... Read More

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