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Friday May 11th WOD


Snatch Skills 10 min EMOM 1 Pausing Snatch Deadlift 2 Hang Power Snatches 3 Snatch Balances Build to a moderate, but not a heavy weight. Pause for 2 seconds at the knee on the deadlift.

12 Min AMRAP 2 Power Snatch (Rx+135/85)(Rx 115/75) 2 Slam Balls 4 Power Snatch 4 Slam Balls 6 Power Snatch 6 Slam Balls 8 Power Snatch 8 Slam balls....

Keep going up by 2 reps of each until time runs out.


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Strength: 10 Min EMOM 1 Squat Snatch 1 Hang Power Snatch 2 OHS Conditioning: 15 Min AMRAP 21 Wallballs (20/14) 12 Power Snatches (115/75) (95/65) 15 Toes to Bar 12 KBS (70/55)(55/35)

Thursday Jan 21st WOD

Strength: Bench Press 3x 8 @ 75% Bicep Curls 3x 10 Tricep Ext 3 x 10 Conditioning: 12 min Amrap 6 Squat Clean (115/75)(95/65) 8 Slam Balls 10 Box Jump over

Wed Jan 20th WOD

Conditioning: Partner WOD 16 min Amrap 20 hspu/kneel & press 24 pull ups 40 Weighted sit up rest 2 min 12 min AMRAP 16 OHS (95/65) 16 Hang Power Snatch 50 double unders *split reps evenly

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