Strength: Hang squat snatch 1-1-1-1-1-1-1 reps WOD: *extra work “Diane” 21 15 9 Deadlifts 225/155 HSPU

Strength: Strength: 2×5, 3×3, 2×1 front squat WOD: Luke For time: Run 400 meters 155/105 lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20/14 lb. ball Run 400 meters 1.5/1 pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155/105 lb. […]

Strength: 7+1 power clean + 1 hang power clean + 1 split jerk WOD: 21-18-15-12-9-6-3 reps for time of: 95/65 lb. power cleans Sit-ups Back extensions

Strength: 7 + 1 power snatch + 1 hang power snatch WOD: Chest-to-bar pull-up ladder Rest 5 minutes 1/2 body-weight overhead squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each […]

Strength: 2×5, 3×3, 2×1 back squat WOD: 5 rounds 15 kb swings 2/1.5 25 Abmat sit-ups Then 2 min ME HSPU

Strength: 4×5 deadlift WOD: Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Strength: 7×1 clean high pull + 1 above the knee clean WOD: 2k row *extra work 15 12 9 Deadlift 315/225 Box jump 30/24

Strength: 5×3 behind the neck strict press WOD: Paul 5 rounds for time of: 50 double-unders 35 knees-to-elbows 185-lb. overhead walk, 20 yards Or “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups Or […]

Strength: 7×1 1 snatch high pull+ 1 above the knee snatch WOD: WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN […]

Strength: 1×5@60%, 1×5@65%,1×5@70%, 1×5@75%, 1×5@80 of 1rm front squat WOD: Ring-dip ladder Rest 5 minutes 3/4 body-weight hang power clean ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as […]