Category: WOD

Skill Work: Ring Dips Tabata Ring Dips *Max 5 reps Weightlifting: Snatch Snatch 8 x E2MOM 1 Power Snatch + 1 Snatch + 1 Snatch Balance @ 80%+ *Can sub OHS for Snatch Balance based on comfort WOD: Fight Gone Bad – 3 Rounds of Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box…

Weightlifting: Bench Press 6 x E2MOM 3 @ 70% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 80% 3 @ 85% *4 sec negative, 1 sec hold, explode out of bottom of rep WOD: 3 Rounds For Time 10/15 Cal Row 10 Alt DB Snatches 35/50 Rest 2 minutes then 3 Rounds…

Skill Work: Strict Handstand Pushups and Kipping Handstand Pushups 5xEMOM 3 Strict HSPU and 3 Kipping HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Front Squat 6 x E2MOM Front Squat 2 @ 60% 2 @ 60% 2 @ 75% 2 @ 80% 2 @ 85%…

Skill Work: Strict Pull Ups 5xEMOM of 5-7 Strict Pull Ups Weightlifting: Clean and Jerk 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice power or split) @80%+ WOD: 8 Minute AMRAP 2, 4, 6, 8 … T2B Devils Press 35/50 Rx+ 8 Minute AMRAP 2, 4,…

Warm-up: Glute Ham Raise 3×10 Partner Glute Ham Raise Weightlifting: Deadlift 6 x E2MOM 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 85% 2 @ 90% *Does not have to be touch and go *Only record your last weight WOD: 18 Minute AMRAP 15 Hang Power Clean 65/95 15…

Baseline (For Time) 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups WOD: (For Time) 21-15-9 American KBS 35/50 Burpees RX+ 21-15-9 American KBS 50/70 Burpees

Skill Work: HSPU Skill and Technique 5 x :30 work, :30 rest 3-5 Strict HSPU *use extra mats as needed Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice of jerk) @75%+ WOD: For Time -CAP 20 minutes 50 HSPU 50 Hang Power Clean 95/135…

Skill Work – Every :30 for 2 Min for 3 Rounds :00-:30: Hollow Hold :30-:60: Arch Hold :60-:90: Beat Swings :90-1:20: Rest *All on Bar Weightlifting: Deadlift 6 x E2MOM 4 @ 75% 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 85% *Does not have to be touch and…

EMOM of the Day: Pullups 5xEMOM of 4-6 Strict Pull Ups *Add weight as needed Weightlifting: Snatch 8 x E2MOM 1 Power Snatch + 1 Snatch + 1 Snatch Balance @ 75%+ WOD: For Time 800 Meter Run 40 Power Snatches 75/115 10 Rope Climbs Rx+ 800 Meter Run 40 Power Snatches 75/95 10 Legless…

Warm-up: Alt Tabata Plank V Ups Weightlifting: Back Squat 6 x E2MOM 4 @ 60% 4 @ 60% 4 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% WOD: 12 Min AMRAP 500M Row 50 DU 50 WB 14/20 Rx+ 12 Min AMRAP 500M Row 50 Burpees 50 WB 20/30