Strength/Skill Push Jerk/Split Jerk 1RM W.O.D. 21-15-9 Pull Ups Push Ups Air Squats
Strength/Skill Snatch 3×4 @ 65% (Form & Tech Day) or 1 RM “make up day” *Athletes please note that you will not have time to complete your 1 RM and make the WOD. The coach will let you know, the timing of these WOD’s are not planned for the time […]
Strength/Skill Front Squat 1RM W.O.D. AMPAP 10 minute (As Many Pounds As Possible) Thrusters *For this WOD there is No Rx or Prescribed weight. Instead athletes may choose their own weight. Their score is then the number of repetitions performed times the weight used. The goal is to move […]
W.O.D. Complete For Time 200 Run 1 KB Farmers Carry or Sand Bag (Down & Back, Back Alley) 200 Run 2 Rope Climbs 200 Run 5 Tire Flips 200 Run 10 Over Unders (Using Bench Press Bench) 200 Run 20 Pull Ups 200 Run 30 Burpees
Strength/Skill Clean 1RM W.O.D. In 12 minutes complete 4 – 400 meter sprints Rest as needed between sprints; record fastest 400. Consistency of speed is important.