Thursday (2021JUN24)- WOD

Focus: – From the Floor10 minutes to build up to 5 sets1 Snatch extension1 Hang Snatch2 power snatch1 snatch WOD: AMRAP 5 Min20 Double Unders5 Power Snatch 95/65REST 3 MinAMRAP 510 HSPU5 Back Squats 185/125 Accessory2x 10 arnold presses with 5 sec...

Wednesday (2021JUN23)- WOD

Focus: 6min EMOMBMUBar Muscle Up progressions WOD:  3 Rounds20 UB Wallballs 20/14lbs15 Burpee Box Jumps 24/20’10 BMU Recovery:20 Banded pull aparts10 Scap retract hold retraction for 10 seconds each...

Tuesday (2021JUN22)- WOD

 Focus: DeadliftEMOM x82 Heavy Deadlifts, 2 Burpee Over The Bar WOD: For Time:12-10-8-6-4-2Deadlift 225/155lbs200m Run Finisher200m Suitcase carry(100m left, 100m...

Monday (2021JUN21)- WOD

Focus:  Push Press – no rackuse 90% of your 1 RMexample if your 1RM is 100lbs the number you use for the percentages below is 90lbsSet 1: 3 reps @ 70%Set 2: 3 reps @ 80%Set 3: 3+ reps @ 90% (max set) athletes with out a % to work off can build to a challenging 5...

Saturday (2021JUN19)- WOD

Focus: Complex x 41 clean extension1 Hang Power clean5 Power cleans  superset with alternating rounds of 20 sec top ring dip hold & bottom ring dip hold WOD: “Elizabeth”21-15-9Power CleansRing Dips SkillSkin the cat...