Complete in Order Strength: A) Blocks Above Knee: Clean and Jerk: 75/2*4 sets, rest 90 sec B) Clean Pull from Blocks Above Knee: 100/2*4 sets, rest 60 sec C1) Bench Press: 70/6*4 sets, no rest C2) Strict Pull, max reps in 20 sec, rest 60 … [Read more...]

Complete in Order Strength: A) Blocks Above Knee: Snatch: 75/3*4, rest 90 sec B) Snatch Pull from Blocks Above Knee: 100/2*4 sets, rest 60 sec C) Front Squat: 70/5*3 sets, rest 90 sec Skill A) 12 min. E2MOM - 2 MU + 3 ring dips + 15 sec. Support … [Read more...]

Complete in Order: Conditioning: A) Open 16.5 Repeat OR 3 Rounds: 750m row 25 Burpee to target 50 DU Skill Have some fun, practice a skill you want to get better at. The Open is over so skill development will really begin in a couple weeks. Or … [Read more...]

Complete in Order Strength A) Power Clean + FS + Split Jerk: 5 sets of 1+1+1 @ 80%, rest 60 sec B) FS: work up to 85% and complete 4 sets of 2 every 2 minutes Skill Practice Skill from Open WOD and Skill Positions Conditioning 5 Rounds: 10 … [Read more...]

Open Workout 16.5 LAST ONE! GO GET IT! … [Read more...]

Complete in Order Strength A) Bench Press: Every 90 sec complete 3 reps @ 85% + 12 Inverted Rows (bar in rack, feet on box) x 4 sets B) E2MOM x 10 min: - 2 Heavy Deadlifts (85%+ but not 2 rep maximal) + 6 Seated Box Jumps to a tall box Skill 20 … [Read more...]

Complete in Order Conditioning: 12 minute time cap: 21 Cleans (full squat, 135/95) 10 MU 15 Cleans (full squat, 135/95) 7 MU 9 Cleans (full squat, 135/95) 5 MU if you make the time cap rest the remaining time otherwise continue directly into the … [Read more...]

Complete in Order: Conditioning: A) Open 16.4 Repeat OR 4 Rounds: 400m run 20 C2B Pullups 15 Push Press (115/75) 10 Burpee Box Jump Overs rest 90 sec Skill A) 4 sets: - 8 hollow/arch kips on rings - 4 strict chest to ring pullups - 2 Ring MU B) … [Read more...]

Complete in Order Strength A) EMOM x 6 min: Power Snatch + OHS: 3+1 @ 70%-80% as able B) Every 60 sec x 6 min: FS: 50/6, 60/5, 70/4, 75/3, 80/2, 85/1 Skill Practice Skill from Open WOD and Skill Positions Conditioning 6 Rounds: 200m sprint 5 TNG … [Read more...]