Posts in WODs

Olympic Lift Focus: For QUALITY Warm up Hip Snatches x10x 1 empty bar, x5x1 @50% (unbroken) Snatches[…]

Clean x1x5 (Heavy Singles)   12 min EMOM (alternate) Power Snatch 115/85# AMRAP 30 sec 5C2B +[…]

Hang Power Snatch x5x5 @ 55% of 2RM   For time: 30 Muscle Ups   Single Sport[…]

Shoulder Press x6x6 @ 70% – 75%   For time: 15-12-9-6-3 Deadlifts 225/155# C2B Pull ups  […]

Rest day! Single Sport Endurance Workout Choose ONE of the following Sports…   Multi-Sport Endurance Workout Swim[…]

Teams of 4, complete: 4,000m Row (250m increments) 180 Pull ups (increments of 5 reps per buddy)[…]

12.3 18min AMRAP 15 Box Jumps 24/20” 12 Push Press 115/75# 9 T2B   Single Sport Endurance[…]