This week is not a waveload. Build to a solid 4 rep, then be sure to increase weight for your 3 rep and 2 rep [...]

WOD: A. High Hang Squat Snatch . Above knee hang squat snatch . Snatch balance (1.1.2  x 7 sets rest 1m20) first set is blank [...]

WOD: A. Deadlift (3 reps @ 3030 work to moderately tough set) -Mixed grip -do not let weight tap the ground bt reps. Allow the [...]

WOD: 30 min EMOM: 1st min: 15 GHD sit ups 2nd min: 12/9 cals on bike 3rd min: 4 ring muscle ups 4th min: 8 [...]

WOD: A. Bench Press (work to tough 3 rep @ 40X1) B. EMOM x 15 min: (rx+) 1st min: 12/9 Strict Ring Dips 2nd min: [...]

 WOD: A.Back Squat is going to be a 5-3-2-5-3-2 waveload with 2 min rest b/t working sets. Enter best set of 5, best set of [...]

WOD: Complete as many rounds and reps of the following: 100 Box jumps 24"/20" 100 KB swings 32kg/24kg 100 Toes to bar 50 thrusters 50 [...]

WOD: A. high hang squat snatch (3 reps x 3 sets ) rest 1 min b/t high hang squat snatch (2 reps x 3 sets) [...]

WOD: 071218 A. Deadlift (work to tough set of 4 reps @ 30X1) T&G Reps w/ mixed grip B. 5 rounds for time: 5 Power [...]

WOD: 12 min EMOM (score is weight used) 1st min: 12/9 Cals on Ski 2nd min: 100m run 4th min: 3 hang squat clean + [...]