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Friday Sept 27th WOD


Strength: 10min EMOM

1 High Hang Power Snatch 1 Hang Power Snatch 1 Power Snatch

*Increase weight as you go along

Conditioning 5 Rounds: 12 T2B 9 HSPU 6 Hang Power Snatches (115/75)(95/65)


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Friday June 25th WOD

Strength: 10min EMOM 1 Deadlift 1 Hang Power clean Shrug Pull 1 Hang Power clean * Increase weight as you go Conditioning: 25-20-15-10 Hang Power Cleans (135/95)(125/85)(115/75) 20-15-10-5 C2B Pull u

Thursday June 24th WOD

Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap

Wednesday June 23rd WOD

Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)