WOD

15-min AMRAP 30 Burpee Box Jump Overs 20  Push Jerks 30 Burpee Box Jump Overs 20 American Kettlebell swings 30 Burpee Box Jump Overs 20 Thrusters L1: 30”/24”,... Read More

SKILL:  Snatch – Stringing Snatches together STRENGTH – Snatch: 6 sets of 3 TNG Snatch Followed by 10 slam balls as fast as possible, rest... Read More

SKILL – Muscle Up Transition STRENGTH – Push Press 6 @65% 4 @80% 4×2 @90% METCON – For Time: Run 400 Meters 40 KB Swings 20... Read More

SKILL – Overhead Carry Spend 10 minutes carrying a kettlebell without putting it down.  Use one Kettlebell.  Start with overhead carry on right arm.  When... Read More

SKILL – Power Cleans STRENGTH – Cleans 1-1-1-1-1 1 clean Pull + 1 Hang Clean + 1 Power Clean METCON – (3:00w/3:00r) x 3 18... Read More

With a partner: AMRAP in 20 Minutes: 50 Double Unders 40 Kettlebell Swings 30 Wall Balls 20 Box Jumps Every 4 Minutes, both partners run 200 meters.... Read More

SKILL – Kipping STRENGTH – Pause Back Squats 5 second pause in the bottom.  10 second pause at the top Take 20 minutes and work... Read More

SKILL – Snatches STRENGTH – Every minute on the minute for 12 minutes Minutes 0-4:  4 snatches Minutes 4-8: 3 snatches Minutes 8-12: 2 Snatches... Read More

SKILL – Toes to Bar STRENGTH – Deadlift then, bent over row 4×4 @ 80% Then, 2 sets of 5: bent over row METCON –... Read More