WOD 4.9.23

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A. Build To A Heavy... Snatch + Overhead Squat Complex 1-1-1-1 1 Snatch + Overhead Squat Complex = 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch B. 12 MInute AMRAP 3 Overhead Squat 43/30 30…

WOD 4.8.23

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Partner Workout In Teams Of 2... 50 Devils Press 50/35# 100 Burpee 200 Air Squat 3000M Row *30 Minute Time Cap

WOD 4.7.23

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SQUAT A. E3MOM For 3 Rounds Front Squat 5 @ 67% 1RM 5 @ 77% 1RM 5 @ 87% 1RM B. For Time 3 Rounds 10 Deadlift 102/74 15 Wall Ball 20/14#, 10/9' 20/15 Calorie Row

WOD 4.6.23

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A. Super Set Dumbbell Bench Press 8-8-8-8-8 Landmine Rolling Push-up 5-5-5-5-5 / side Skill Work Ring Dip Prep & Progresson B. For Time 400M Run 21 Push Jerk 9 Ring Push-up 400M Run 15 Push Jerk 15 Ring Push-up 400M…

WOD 4.5.23

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A. Build To A Heavy... Clean Complex 1-1-1-1-1 1 Clean Complex = 1 Power Clean+ 1 Low Power Clean+ 1 Hang Power Clean *Pause 2-3 seconds in catch position B. For Time 40-30-20-10 Reps Of Kettlebell Swing 1.5/1P Alternating…

WOD 4.4.23

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A. E3MOM For 3 Rounds Push Press 5 @ 67% 1RM 5 @ 77% 1RM 5 @ 87% 1RM Skill Work Handstand Push-up Prep & Progression Double Under Prep & Progression B. For Time 15-12-9-6-3 Reps Of Dumbbell Push Press 50/35# Handstand…

WOD 4.3.23

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A. E3MOM For 3 Rounds Back Squat 5 @ 67% 1RM 5 @ 77% 1RM 5 @ 87% 1RM Skill Work Bar Muscle-up Prep & Progression B. 12 Minute AMRAP Bar Muscle-up 1-2-3-4-5...+1 BMU Every Round Box Jump 24/20" 2-4-6-8-10...+2…

WOD 4.2.23

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TBD

WOD 4.1.23

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TBD

WOD 3.31.23

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TBD