Thursday January 24th
WOD: A1: Front Squat (2 reps @ 30X1, x 5 sets rest 1 min ) approx 84-88%RM ALL SETS A2: strict pronated pull ups (2 [...]
Wednesday January 23rd
A. Power clean . Below Knee hang Power Clean . Front Squat . split jerk (1 complex every 2 min x 8 sets ) 1 [...]
Tuesday January 22nd
A. 6 sets of skill based pulling (try to progress from last week or do something to fix errors you were making; either way, if [...]
Monday January 21st
A. Back Squat (take 7 sets of 3 @ 30X2) start blank and build to heavy B. EMOM 1st min: 4 Strict hspu + 4 [...]
Sunday January 20th
WOD: A. 12 min flow/skill 1 rope climb for quality 3-5 kipping hspu :30 dead bug /hollow body :20 bar hang B. Emom x 20 [...]
Saturday January 19th
WOD: 28 min AMRAP in team of 2 8 Cal row 4 R-arm Dbell snatch 35/25 4 R-arm shoulder to overhead 4 L-arm Dbell Snatch [...]
Friday January 18th
WOD: A. Power Snatch. OHS (1.3 work to tough set within 9 sets rest :90 b/t ) B. 14 min AMRAP: 28 Power snatch @ [...]
Thursday January 17th
WOD: A1: Front Squat (3 reps @ 79-82.5%rm x 5 sets rest 1 min ) A2: Wtd. Pronated Strict Pullups (Cluster, 1.1.1 x 5 sets [...]
Wednesday January 16th
A. Power Clean & Split Jerk + Squat Clean & Split Jerk (1 complex x 9 sets rest :90 b/t sets ) rest :10 b/t [...]
Tuesday January 15th
WOD: A. 6 sets (rest as needed b/t) Skill based Pulling Complete 3-6 reps (RMU,BMU, CTB, Butterfly, kipping, etc) Complete 100ft/arm Waiters Carry w/ plate [...]