Strength: Squat – set your goal for your 1 rep max. Warm up and bump to get to your work sets. Perform your first set of 1 rep @ 90% of your goal, 2nd @ 95%, and 3rd @ 100% Please be ready [...]
Skill: Hitting the positions on the Clean Then, “Georgia” – 5 rounds for time of: 10 Power cleans (135/85lb) 15 Push-ups Finisher(s): L-sit on rings Barbell roll outs
Strength: If you participated in Saturday’s Deadlift for Dollar$ event, perform 3 sets of 3 reps of deficit deadlifts (on 2″ mat or plate) at 80% of your 1 rep max. If you did not do [...]
Strength: Snatch/Overhead Squat – for form or work to a heavy double Then, 5 rounds for time of: 25 Double-unders 15 Overhead squats (95/65lb) THUG LIFE!!!
Strength: Pause bench with commands – warm up then, 1 rep @ 90%, 1 rep @ 95%, 1 rep @ 100% If you have never benched with us, instead work to a set of 3 heavy reps. Then, break into [...]
Two rounds for time of: Row 500m (this can be done at any time during the WOD, but must be done 2x) 25/25 Sledgehammer swings (16lb) 50 Squats 50 Sit-ups Then, only once but included in your [...]
Strength: Pause Front Squat – pause for a full count – work to a heavy set of 3 Skill: KB swings – heavier than normal – really use your hips Then, AMRAP 15 minutes of: 5 [...]
Strength: Jerk – work to a heavy double (2 reps) – form over weight! Then, 5 rounds for time: 100m shuttle run 15 Hand-release push-ups 10 Thrusters (95/65lb) Rest exactly two minutes [...]
