Today’s WOD

2-22-2020

Simple and Brutal Str/Skill:Hang Squat Snatch7×3Lite and Snappy WOD:21-15-9Power SnatchBox JumpPull Ups(95/65,24/20)

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2-21-2020

Which is your way? Str/Skill:Deadlifts6×3Find a heavy 3 WOD:30 Deadlifts30 Hand Release Push Ups90 Double UndersThen 3 rds10 Deadlifts10 Hand Release Push Ups30 Double Unders(225/155)

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2-19-2020

External motivators are the best Str/Skill:Skill and tech workDumbbell Squat SnatchJumping Pull Ups WOD:100 Jumping Pull Ups80 Sit Ups60 Box Step Ups40 Burpees20 Dumbbell Squat Snatches(24/20) (50/35)20 Minute Time Cap

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2-18-2020

Pull Str/Skill:Pull Up Progressionseeing, kip, butterflybar muscle up WOD:5min AMRAP10 Cal Row7 Toe 2 BarRest 2 min5min AMRAP10 KB SDHP7 Knees to Elbow(53/35)

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2-17-2020

Who is gonna be top dog? Str/Skill:15min1 Rep MaxSquat Clean WOD:8min AMRAP3 Bar Burpees5 Squat Cleans (95/65)7 Hand Stand Push Ups

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2-15-2020

The day after the day. Str/Skill:Back Squat6×3 Pause SquatBuild WOD:15min AMRAP15 Wall Balls30 Double Unders15 Kettlebell Swings(20/14,53/35)

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2-14-2020

Bring a friend, a spouse, a partner, or an enemy. Str/Skill:Clean & Jerk5×2 Clean & Jerk@75%  WOD:Done in Pairs10Rds5 Clean & Jerks15 Toe 2 Bar(135/95)Done Solo10Rds3 Clean & Jerks10 Toe 2 Bar(135/95)

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2-13-2020

Go long Str/Skill:5×2 Hang Power Snatch@>70% WOD:2rds25 Cal Row25 HRPU25 Hang Power Snatch50 Situps(75/55)

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2-12-2020

Mid week means more work Str/Skill:6×5 Strict PressAbove 75% WOD:3-6-9-12-9-6-3Alt Dumbbell SnatchBox Jump Overs(50/35,24/20)

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2-11-2020

Your grip will not like you. Str/Skill:15min7x1Sumo DeadliftFind a Max WOD:10min AMRAP5 Sumo Deadlift High Pulls9 Pull Ups(135/95)

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