WOD

A1 Strict Pull Ups or Inverted row 5 x 8 A2 Barbell Bent Over Row 5 x 8 B1 Dips: 5 x 12 (weighted if... Read More

Snatch: 15-20min Power Snatch from the Hang (below knee)  + Overhead Squat WOD: 10 Min AMRAP 5 Strict Pull Ups 10 Single Arm DB Lunges... Read More

A1 Floor Press 5x 7 A2 Standing Arnold Press 5 x 10 A3 5 x 1 Min Plank Hold (weighted) B1 DB Single Arm Row... Read More

Thruster: 5/5/4/4/4/4 WOD: 12 -24 – 36 Row or Bike Cal Power Clean (95/65) Front Squat

WOD: Partner WOD Row 100 Calories Then 35 – 30- 25- 20 -15 – 10 Overhead Squats (115/80) Pull Ups Row 100 Calories

A1) Strict Pull Ups or Inverted row 5 x 8 A2) DB Bicep Cross body Hammer Curl 5 x 8 B1) Dips: 5 x 8... Read More

Snatch: Work up to a moderate weight Power Snatch from the High Hang + Overhead Squat WOD: For Time 50-40-30-20-10 Wall Balls (20/14) (10/9) 100... Read More

A1 Floor Press 5x 8 A2 Standing Arnold Press 5 x 8 B1 Diamond Push Ups (weighted) 5 x 10 B2 Barbell Bicep Curl  5... Read More