SS:15 Minutes to establish a 1RM Rack to Overhead *This can be any movement athlete chooses, Strict Press, Push Press, Push Jerk, or Split Jerk, Don’t forget these options are ALL acceptable to be attempted in a “behind the neck” fashion as well. WOD:”Fran” 21-15-9 Thruster 95/65 Pull up *Please note on board if you...Read More
SS1: Each Person must complete a 3 Minute Max Effort rope climb *If you cannot climb the rope Scale with either max effort laying to standing position with rope, or max distance seated sled pull. SS2: While Not doing the Max effort Rope climb accumulate 25 Pull ups AHAP and 25 HSPU’s. If you complete...Read More
SS1:5×5 Sumo Deadlift- Med-Heavy *DO NOT GO MAXIMAL SS2:Find a Max Height Box Jump *KEEP YOUR SHIN SKIN WHERE IT BELONGS WOD:”3 RFT” 5 Rounds of “Cindy” ADV:C2B pull ups 400 Meter Run EXPLANATION: complete 5 pull ups, 10 push ups, 15 air squats 5 times through, then run a 400, do that sequence 3...Read More
SS1:5×1 Squat Snatch up to 80% of 1RM SS2: 5×1 Squat Clean Split Jerk up to 80% of 1RM WOD:”15 Minute AMRAP” 10 Snatches 135/95 ADV: 155/105 10 Burpees 10 Clean and Jerk 135/95 ADV:155/105 10 Pull ups *Please post reps only for AMRAPs, rounds+reps is too much math, thank you. Core:3xME L-pull ups if...Read More
Deload week, respect the percentages this week and we will get a ton of squat PR’s next week when we test. Thanks guys. SS1: Back Squat 4×2@65% SS2:Accumulate 25 Ring Dips AHAP WOD:For Time: 21 Power Cleans 135/95 Run 400 18 Power Cleans 135/95 Run 400 15 Power Cleans 135/95 Run 400 12 Power Cleans...Read More
SS1: Back Squat 6×2@80% SS2:Accumulate 40 HSPU AHAP WOD:”12 Minute AMRAP” Complete Karen-150 Wallballs for Time 20/14 The remaining time alternate between 10 burpees 30 Double undersRead More
SS:15 Minutes to Establish a 1RM Clean and Jerk, Squat or Power *The goal is to get the heaviest weight overhead that is possible WOD:30-20-10 Thrusters 95/65 Pull ups ADV:C2B Core:8 Round Alternating tabata Wall sit below 90 degrees Push up Plank holdRead More
