Month: February 2017

Strength/Skill: S2O, every 90 seconds 1 x 3 Strict Press The goal here is to achieve a new 3RM.  If a new 3RM isn’t possible today,

Strength/Skill: Snatches, 7 x 1 every 90 seconds Attempt a new 1RM WOD: For time, 21 – 15 – 9 Power Snatches (set of 21

Strength: Back Squats EMOM from 0:00 to 3:00, 3×3 @ 80% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from

Strength:  Deadlift + Box Jumps couplet, 4 rounds E2MOM 3 singles @ 80% of 1RM All of these deadlifts start at a dead-stop, not touch

Strength/Skill:  Snatch Pull + Snatch Complex, 7 x 1 @ 80% of 1RM, EMOM WOD:  Ladder, For Time, 15 – 12 – 9 – 6

Strength: Pause Back Squats, 5 x 4, 50% of 1RM, every 2 minutes 2 – 3 second pause in the hole You may progressively add

Skill: 30 HSPU For time (if you have done this before under 3 minutes then add a 1″deficit, 5 min cap WOD: 3RFT 10 S2O

Strength Complex: Clean Pull + Clean = 1 set, 7×1, @ 80% 1RM, EMOM Perform a clean pull into a TNG clean WOD: 10 Min

1 Mile Run then 3 rounds of 5 SJ, 10 HRPU, 15 ABMAT Sit Up 800 Meter Run then 3 rounds of 5 TRX Rows, 10

Skill: Snatch, 6×3, Every 90 Seconds. Can be TNG or a brief 5-10second rest in between reps. (no %) WOD: For Time  30-20-10 of DB