WODs

Warm-up & Mobility: 15 Minutes Strength: Snatch – EMOM 10 minutes – 1 Snatch @ 75-80% Conditioning: 5 rounds for time – “Georgia’s Snatch” (RX is on) 10 Power Snatch (115/75lb) 15 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – (focus on speed for first two sets) 50×5, 65×5, 80×5, 95×5, 100×3, 80×8 – working percentages off 3RM [...]

“The Seven” Seven rounds for time of: 7 HSPU 7 Thruster (135/95lb) 7 Knees to elbows 7 Deadlift (245/155lb) 7 Burpees 7 Kettlebell swings (32/24k) 7 Pull-ups A suicide bomber killed [...]

Warm-up & Mobility: 15 Minutes Strength: DL – 4×5@60%, 75%, 85%, 95% working percentages off your 3RM Conditioning: EMOM 15 min of – 10 KB Swings (32/24k) 10 Box Jumps [...]

Warm-up & Mobility: 15 Minutes Then, for time, RX is ON: 21 Thrusters (95/65lb) 21 Pull ups 200m Run 15 Thrusters 15 C2B Pull ups 400m Run 9 Thrusters 9 Muscle Ups 800m Run Click here to sign [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – OTM 10 min – 1 Power Clean + 1 Clean at 75-80% of your 1RM Conditioning: AMRAP 10 min of – 10 Power Clean @ 60% 1RM Power Clean 30 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5 Pause Squats at @50%, 5 Pause Squats at 65%, 5 (No pause for this set and the rest of the sets) @75%, 5@90%, 3@95%, 8@75%. Work percentages [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 – 1 Power Snatch + 1 Snatch at 75-80% of your 1RM Conditioning: 12 Min AMRAP of – 50m Shuttle* 4 Power Snatch (135/95lb) 15 Wall [...]

Warm-up & Mobility: 15 Minutes Strength: Push-Press: 3-3-3-3 Conditioning: Teams of 2, 15-Minute Clock Row 1000 Meters In time remaining, AMRAP of: 30 Wallballs (20/14) 30 Burpees