Pre WOD 1.) EMOM x 8 MINUTES1 Hang Muscle Snatch + 1 Hang Power Snatch* *Start Light and build to Moderate. 2.) EMOM x 5 MINUTES2 Hang Power Snatch* *Start Moderate and build to Moderate-Heavy. Workout of the Day 13:00 AMRAP 30 Double Unders10 Deadlifts (95/65)8 Hang Power Snatches6 Handstand Push-UpsRead more

Pre WOD Front squat 10-8-6 Workout of the Day EMOM For 18:00 MIN 1 – :45 Cal BikeMIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)MIN 3 – :45 Sit-Ups (Score is Total Reps)Read more

Pre WOD On a 20:00 running clock, build to a heavy 1 rep clean and jerk Workout of the Day 12:00 AMRAP 12 Wall Balls (20/14)36 Double Unders *Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).Read more

Workout of the Day Every minute on the minute for 28:00 MIN 1 – :45 Cardio ChoiceMIN 2 – :20/:20 Single Arm Ring RowsMIN 3 – :45 Up-Down Box Crawl Overs (30/24)MIN 4 – :45 DB Slides (Athlete Choice, Moderate)Read more

Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch Workout of the Day 1.) 3 roundsON A 2:00 RUNNING CLOCK…200m RunMax Power Snatches with Time Remaining (75% of 1-Rep Snatch)-No Additional Rest b/t Sets-(Score is Total Reps) -Rest 2:00 b/t Part 1 & Part 2- 3 rounds2.) ON A 2:00 RUNNING CLOCK…200m RunMax Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)-No Additional Rest b/t Sets-Read more