Strength: Bench Press: 5 sets to 5RM BN Jerk: every 90 sec: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, [80/1*6 sets every 30 sec] BS only: 2 sets of 10 @ 65% of BS Skill: 3 Rounds: 25 C2B Pullups 3 Rope Climbs Conditioning: 10 Rounds: 60 … [Read more...]

Strength:A) Blocks: Snatch + OHS: 60/2+2, 70/2+2, 80/2+1, 85-90/1+1*3 setsB) Blocks: Clean + FS: 60/2+2, 70/2+2, 75/2+2, 80/1+2, 85/1+2*3 setsC) Close Stance BS: 100/1*4 sets (based off clean max)Skill:Stretch and mobilize and warm-up any sore parts … [Read more...]

Complete Open WOD 15.4Good Luck! … [Read more...]

Strength:A) Jerk from rack: every 90 sec: 60/5, 65/4, 70/3, 75/2, 80/2, 85/1*3 setsB) FS: 60/6, 70/5, 80/4*2 sets, 85/3, 90/2Skill:NoneConditioning:5 Roiunds:6 Hang Power Clean (115/75)4 Shoulder to OH (115/75)2 OHS (115/75)Rest 30 sec … [Read more...]

Strength:A) Clean + Jerk: Every 90 sec: 50/3, 50/3, 60/2, 60/2, 70/2+1, 70/2+1, 80/1, 85/1B) Jerk Dips with 3 sec pause in dip: 5 sets of 3 @ 100%Skill:For Time:6-5-4-3-2-1: Strict HSPU increasing in difficulty/deficit + OH Lunges each leg … [Read more...]

Strength:A) Snatch + OHS: Every 60 sec: 60/1+5, 65/1+4, 70/1+3, 75/1+2, 80/1+1, 85/1+1*3 setsB) BS: 60/6, 70/5, 80/4, 85/3, 90/1, 85/3, 90/1, every 90 sec or lessSkill:4 sets:6 Bar MU8 TTB10 HR Pushupsrest 3:1Conditioning:Open Repeat Workout (DO THIS … [Read more...]

Strength:A) Power Snatch + OHS: 75/1+1*6 setsB) Power Clean + Power Jerk: 75/1+2*4 setsC) EMOM x 4 min: 3 FS @ 60% + 50m sprintSkill:Stretch and mobilize and warm-up any sore parts of your body from Open WOD4 sets: 6 C2B Pullups 2-3 Bar MU without … [Read more...]

10 minute warmup rowComplete Open WOD 15.3 … [Read more...]

Strength:A) Push Press: EMOM x 6 min: 3 reps @ 75%-80% + 8 UB TTBB) BS: 80/3*3 setsSkill:NoneConditioning:4 Rounds:AMRAP in 2 min:6 Power Snatch (95/65)25 DURest 4 min … [Read more...]

Strength:A) Clean + Jerk: Every 90 sec: 50/3, 50/3, 60/2, 60/2, 70/2+1, 70/2+1, 80/1, 85/1B) Deadlift Clusters: 2.2.2 x 4 sets, rest as needed between sets, rest 5 sec between doubles. 4 sets complete in ascending order @ 50%, 60%, 70% , … [Read more...]