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WOD 03/22/2018

Strength: A) Front Squat@1010: 3,3,3 @75%, every :90 B) Hang DB Clean+Jerk: 5/arm x4@50/35#, every 2:00 WOD: 30min@70% effort 15 Calorie Airbike 40m Walking Lunge :30 Front Leaning Rest 35 Double unders Mobility: Prone Quad Smash w/ Knee in...

WOD 03/14/2018

Conditioning/Gymnastics: A) Airbike: :60 x6@90% effort, rest/walk :30 B) HSPU: For time of: 50 every break 35 Double Unders C) Airbike: :60 x6@90% effort, rest/walk :30 Mobility: Banded Scapular Retraction+Banded Shoulder Abduction...

WOD 03/12/2018

Strength: A) Pause Split Jerk@02×0: 1-2 reps x3, heavier than 2/26 , rest :90 B1) Push Press: 2-3reps x3@tough reps rest :30 B2) Strict Handstand Pushups: 4-6reps x3, rest :90 WOD: AMRAP 12@90% effort 5 Power Clean & Jerk 115# 7 Toes to bar 25 Double Unders...

WOD 03/07/2018

Conditioning: A) Airbike: :90 x3@90% effort, rest/walk :60 B) For time of: 50-40-30-20-10 Double Unders 10 Burpees C) Airbike: :90 x3@90% effort, rest/walk :60 Mobility: Foam Roll Achilles & Calf Smash

WOD 03/05/2018

Strength: A) Scapular Circles: 8-10reps x2, rest :30 B) Weighted Chest to Bar Pull-ups: build to a tough 3 reps in 8min C) Kipping Chest to Bar Pull-ups: AMRAP :60 x3, rest :60 WOD: AMRAP 12@90% effort: 15 Calorie Row 6 P. Snatch 95/65# 8 Burpee over bar 35 Double...