Category: WOD

Establish a “10 Rep Max” Front Squat *During reps 1 through 10, the bar can never be placed back on the rack. During your warm up, start at 50-60% of your 1rm front squat. Once you’re completely warm, make the proper weight adjustment and begin your attempts at a 10 rep max and then… Complete…

Hang Power Snatch3/3/3/3/3/3/3 *Start at 65% of your 1 rep max snatch (full snatch), add 5 to 10 pounds each set. Tabata – Hollow Rocks Complete for time:30 Power Snatch30 Pull Ups

Back Squat 4×4 @ 70% 2×2 @ 72% 2×2 @ 80% 4×1 @ 85% and then… Complete three rounds for time: 100 Air Squats 500m Row

Hang Power Clean 3/3/3/3/3/3/3 *Start at 65% of your 1rm clean (full clean), add 5-10# each set and then… AMRAP – 12 Minutes3 Hang Power Cleans5 Push Press7 Toes to Bar *Score is rounds + reps and the weight you pick

Establish a “20 Rep Max” Back Squat *During reps 1 through 20, the bar can never be placed back on the rack. During your warm up, start at 50-60% of your 1rm back squat. Once you’re completely warm, make the proper weight adjustment and begin your attempts at a 20 rep max and then… 50…

EMOM – 9 Minutes1 Push Press + 1 Push Jerk + 1 Split Jerk *Start at 65% of your 1rm jerk, add weight every 3 minutes. Complete 5 rounds for time:10 Russian Kettlebell Swings10 Single-Arm KB Thrusters (5 per arm)5 Burpees Score is time plus KB weight.

One World members presented the owners with a heart felt gift -a new LED timer! Big thanks to Justin C for organizing it all. 

Back Squat 4 x 4 @ 65% of your 1rm 2 x 2 @ 70% of your 1rm2 x 2 @ 75% of your 1rm 4 x 1 @ 80% of your 1rm Complete for time: 3 Cleans + 9 HSPU6 Cleans + 6 HSPU9 Cleans + 3 HSPU *Full Cleans, 135/95 – 115/75 –…

Hey everyone, we are on a regular schedule tomorrow. As the storm comes in, we will update everyone on any schedule changes. Drive safe and stay warm. Thursday December 11 2014 Hang Power Snatch3/3/3/3/3/3/3 *Start at 65% of your 1rm and add weight each set. Complete for time 100 Double Unders50 Hollow Rocks75 Double Unders50…