WOD: For time w/ partner (1 person 3000m Run (swap 300) 300 Anchored sit ups (Alt every 15) 3000m row (swap 300) *time Cap 37 [...]

WOD: This week will bee a structural week of training. Strength/aerobic oriented movement w/ low skill. 1 week to focus on movement pattern before we [...]

WOD: For time: in teams of 2 *30 min CAP* 100 wall balls (bar hang) 100 KB swings 24kg/16kg (Front Bridge) 100 Toes to bar [...]

WOD: A. Segmented Paused Hang Squat Snatch (1 rep every :90 x 9 sets ) Begin by lifting barbell to your hip, lower to above [...]

WOD: This workout is an exact restest of june 28th. With retesting, we highly recomend to do the exact same weight and movements used in [...]

WOD: A. Every 4 minutes perform 1 set @ 90% effort  (Rx+) 3 Hang Power snatch @ 155/105 100m Run 5/4 Bar Muscle up 10 [...]

WOD: A. Bench Press (build to 1rm) use same principles on yesterdays back squat for building basing sets off of your GOAL 1rm- (goal should [...]

WOD: 073018 Back Squat (build to 1rm ) basing sets off of your GOAL 1rm- (goal should be anywhere from 101%-105% of your current PR) [...]

WOD: For time w/ 1 partner working at a time: 2 rounds for time: 500m row 50 Toes to bar 40 wall balls 20lb/14lb 30 [...]

WOD: A. Mid Hang Squat Snatch  (3 reps x 8 sets rest 1m30 ) 1st set starts with blank bar B. As many reps as [...]