WOD

May 22

A. Snatch up to a heavy single in 12-14 mins *Power or Squat + 1 Mile run time trial rest 5 mins For time 50 DB Power Snatch *25 per arm 25 Strict Pullups   1Team Training A. C+J up to max B. 15 reps @ 85% of heavy single for time *Full Squat C. 50 Strict Ring dips...

read more

May 20

A. Clean up to a max in 12 mins *Power or Squat + 4 rds 10 Power Cleans (135/95) 20 Wall Balls (20/14) 50 DU rest 1 min after each rd   1Team Training A. Sotts Press up to a tough double *Hold each rep OH for 5 secs B. Front squat up to a heavy single; 85% of heavy...

read more

May 19

A. Close Grip Bench Press up to a heavy single in 12 mins B. Pushups 1 x amrap + For time 800m run 75 KB Swings (53/35) 50 Burpee Box jumps (20/15)   1Team Training A. Power Clean up to max B. 90% of max perform a 4 min amrap C. Push Press up to a heavy double + 3 rds...

read more

May 18

A. BS up to a heavy single in 12 mins B. Weighted Pullup up to max in 6 mins followed by Strict Pullup 1 x amrap + FRAN 21-15-9 Thrusters (95-65) Pullups   1Team Training Monday- A. Snatch up to a heavy single; drop 15% and hit 3 singles EMOM B. BS up to a heavy...

read more

May 17

Endurance WOD 1 Mile run @ 90% effort rest 5 mins 12 min amrap 5 Pullups 10 KB Swings (53/35) 15 Box jumps (24/20) *step down rest 5 mins Run 1 Mile run @ 90% effort   Benchmark Sunday CRAIN This will be done Partner Style. Split up reps however you like! (Runs must...

read more

May 16

Teams of 3 20 min amrap Partner A- 200m run Partner B- Amrap 3 DL (225/155) + 3 Bar Facing Burpees Partner C- 10 Abmat Situps + 5 T2B *Everyone switches when you get back from the run   1Team Training For time: Alternate Row and Run 60-50-40-30-20 cals ...

read more

Programming isn’t anything

It’s everything.