Complete in Order: Strength: A) Jerk Dip + Jerk w/ 3 sec. hold in split: 11 min. to find max for the day B) BS: 5 sets to work to 5rm for the day Skill: A) Every 25 sec. -2 UB MU for as long as you can go UB Conditioning: For time: 100m empty … [Read more...]

Complete in Order Strength: A) Every 90 sec. until failure -2 jerk dips + 1 split jerk B) FS: EMOM - 2 FS *start at 50% and add 10/20# each set Skill: A) 6 min EMOM - 5 kipping HSPU + 2 strict HSPU   Conditioning: 3 rounds for … [Read more...]

Complete in Order: Strength: A) Clean: blocks from above knee: 6 sets - Every 2 min. building B) 8 min. EMOM - 8 second clean pull Skill: A) 3 sets - Max sets of lateral HS walk on wall - in sets of 5 L and R Conditioning 4 rounds for time 25 … [Read more...]

Complete in Order Strength: A) 11 min. EMOM - Squat clean thruster B) 8 sets - every 90 sec. 1 DL w/ 2 sec. pause 2" off ground Skill: A) 2 min. Max HS walk rest 2 min. 2 min. Max HS walk Conditioning: 8 rounds for time -10 OHS (115/95) -Max … [Read more...]

Complete in Order: Strength: A) 12 min. every 90 sec. - Snatch + OHS building with no misses B) FS: 6 sets of 4 - Every 90 sec. Skill: A) Accumulate 25 L-sit pullups Conditioning For time: 80 cal Row *every 20 cal, starting at 0 and at 100 … [Read more...]

Complete in Order Strength: A) 10 min. EMOM - 2 rep Power snatch B) BS: 12 min. to work to 3rm Skill: A) 6 sets Every 90 sec. -5 hollow/arch kips + 4 PU + 1 Bar MU (focus on hollow/arch consistency in all moves) B) 3 min EMOM - Hollow … [Read more...]

Complete in order: Strength: A) 10 min. to establish 1rm Snatch for they day *stop after 2 misses B) 10 min. to find max Clean + FS + Jerk Skill: A) Every 20 sec. for as long as you can hold or 10min. cap - 4 alt. pistols + 1 bar … [Read more...]

Complete in Order Strength: A) 11 min. to find hang snatch + snatch for the day B) 12 min to find max Clean + 2 FS + Jerk Skill: A) with empty barbell -10 jerk grip OHS -1 min OH hold -10 Jerk grip OHS B) 60 pistols AFAP Conditioning: For … [Read more...]

Complete in order Strength A) 4 sets of 20 alt. single leg box step ups AHAP w/ good form B) 4 supersets -10 strict towel pullups -10 parellette pushups Skill: A) 8 sets - 2 wall walks + 5 lateral steps in each direction Community WOD For … [Read more...]