WOD 2.22.24

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A. Super Set Snatch 5-5-3-3-1-1 Skill Work Muscle-up Practice + Progression (Bar + Ring) B. For Time 15-12-9 Reps Of: Bar Muscle-up Overhead Squat 61/43 -- Rest 5 mins -- 12-9-6 reps of: Ring Muscle-up Overhead…

WOD 2.21.24

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A. Super Set Clean 5-5-4-4-4-3-3 Skill Work Pistol and Handstand Push-up and Progression B. 10 Minute AMRAP 4 Handstand Push-up 8 Knees-to-Elbow 12 Alternating Pistol Squat  

WOD 2.20.24

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A. For Load E3MOM x 5 Rounds Back Squat 20X1 10-8-8-6-6 B. For Max Calories E2MOM x 4 Rounds 6 Box Jump 30/24 12 Push-up Max Calorie Row 2 Minute Rest Between Rounds  

WOD 2.19.24

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A. On A 15 Minute Clock, Build To A Heavy... 3-Rep Push Press B. 5 Rounds For Time 50 Double Under 10 Thruster 61/43  

WOD 2.18.24

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A. EMOM x 12 Rounds EMOM 12: Min. 1 | :30 Wall Walk Min. 2 | :30 Box Jump 24/20 Min. 3 | :30 Calorie Row, Ski, or Bike, 100M Run B. 5 Rounds For Time 2 Rope Climb 10 Devils Press 35/20# 2 Rope Climb 2 Minute Rest…

WOD 2.17.24

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A. For Load Snatch 1-1-1-1-1 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance B. "Ladder Nancy" For Time 5 Overhead Squat 84/56 400M Run 10 Overhead Squat 70/47 400M Run 15 Overhead Squat 61/43 400M Run 20…

WOD 2.16.24

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A. For Load Sumo Deadlift High Pull 21-15-9 100M Sandbag Carry Between Rounds B. 5 Rounds For Time 40 Double Under 15 Toes-to-Bar 1 Minute Rest Between Rounds  

WOD 2.15.24

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A. For Load Clean 3-3-2-2-1-1-1-1 3 reps x 2 sets @ 70-80% 2 reps x 3 sets @ 80-90% 1 rep x 4 sets @ 90%+ B. 12 Minute AMRAP 200M Run 50' Handstand Walk 10 Box Jump Over 24/20"  

WOD 2.14.24

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A. For Load Back Squat 1-1-1-1-1-1-1 B. 5 Rounds For Time 10 Kettlebell Goblet Walking Lunge 2/1.5P 15 Russian Kettlebell Swing 2/1.5P 1 Minute Rest Between Rounds  

WOD 2.13.24

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A. Accessory Skill Work EMOM x 10 Rounds Odd Rounds: :30s Bar Muscle-up or Bar Muscle-up Practice Even Rounds: :30s Plank Hold B. 3 Rounds For Time 500M Row 21 Burpee Pull-up