WOD 10.28.22

,
A. Work Up To A Heavy Clean & Jerk B. AMRAP Madness 5 Minute AMRAP 7 Thursters 43/35 7 Knee-to-Elbow 7 Burpee 2 Minute Rest 4 Minute AMRAP 6 Thursters 43/35 6 Knee-to-Elbow 6 Burpee 2 Minute Rest 3 Minute…

WOD 10.27.22

,
A.Super Set 100 ft Kettlebell Cross Body Carry Skils: Muscle Up Progressions B. 5 Rounds For Time 3 Ring Muscle Up 15 Wall Ball 20/14#, 10/9' 75 Double Under

WOD 10.27.22

,
A.Super Set 100 ft Kettlebell Cross Body Carry Skils: Muscle Up Progressions B. 5 Rounds For Time 3 Ring Muscle Up 15 Wall Ball 20/14#, 10/9' 75 Double Under

WOD 10.26.22

,
A. Work Up To A Heavy Split Jerk Complex 1 Pause Dip 1 Pause Split Jerk 1 Split Jerk B. "Double-Rep Light DT" 5 Rounds 24 Deadlift 18 Hang Power Clean 12 Push Jerk Perform with 43/30kg barbell Courtesy of Cr…

WOD 10.25.22

,
A. Back Squat Strength Progression (based off of 1RM) Every 2:00 Minutes, perform: 3 Reps @ 85% 2 Reps @ 87% 1 Rep @ 89% 3 Reps @ 87% 2 Reps @ 89% 1 Rep @ 91% 3 Reps @ 89% 2 Reps @ 91% 1 Rep @ 93% B. 3 Rounds…

WOD 10.24.22

,
A. Work Up To A Heavy Clean Complex 1 Clean Pull 1 High Hang Power Clean 1 Low Hang Power Clean B. 3 Rounds For Max Rep Burpees 1 Round = 3 Minutes Work Within 3 Minutes Complete: 12/9 Calorie Row 12 Power Clean…

WOD 10.23.22

,
A. 8 Minute EMOM Snatch + Overhead Complex 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch Perform at ~50% 1RM OHS B. "Negative Nancy" 21 Overhead Squat 43/35 800 Meter Run 18 Overhead Squat 600 Meter Run 15…

WOD 10.22.22

,
Partner Workout 100 Chest-to-Bar Pull Up 100 Overhead Lunge 20/15 100 Toes-to-Bar 100 Ground-to-Overhead with Plate 20/15 100 Burpee Over Plate Teams of two, only one athlete working at a time. Compare to 1/28/2017

WOD 10.21.22

,
A. Super Set For Quality Wall Walk Up 1-2-3-4-3-2-1 Sandbag Clean 2-4-6-8-6-4-2 Skill Work: Kettlebell Snatch 15 Min EMOM (3 Rounds) Minute 1: 10 Deficit Push Up on KB (5/arm) Minute 2: 100 Meter Run Minute 3: 2…

WOD 10.20.22

,
Within a 20 minute clock, establish a 1RM Strict Press**3 attempts to establish 1RM (athletes will have proper warm up sets prior to heavy 3 attempts) B. 12 Min AMRAP 12 Elevated Feet Ring Row 24 Double Under 15/12 Calorie…