Pre WOD Every 1:30 x 6 sets Build to a Heavy Complex of… 1 Snatch Pull+1 Power Snatch+1 Overhead Squat Workout of the Day 15:00 as many rounds as possible 1 Power Snatch (Athlete Choice, AHAP)2 Burpee Box Jumps (30/24)4 Handstand Push-Ups or seated DB strict pressRead more
Workout of the Day “Rannie”For time 50-40-30-20-10*Double UndersSit-ups***400m Run After Each Full Round**GHD Optional Post WOD 3-4 sets for quality 15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)15 Slow DB Glute Bridge-Up -Rest 1:00 b/t SetsRead more
Workout of the Day Every minute on the minute for 25:00 MIN 1&2 – 500/400m RowMIN 3&4 – 100m Run into Max Reps of…*MIN 5 – Walking Rest EMOM is 5 Rounds Total… Round 1 – DB Up-Down (50/35) Round 2 – DB Suitcase Lunge*Round 3 – DB Power CleanRound 4 – DB Push PressRound 5 – DB Up-Down **Each Lunge Step = 1-RepRead more
Pre WOD On a 20:00 running clock, build to a heavy 1 rep… Clean And Jerk Workout of the Day “DT” 5 Rounds for Time 155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 repsRead more
