EMOM:10 rounds  1st minute 1 squat clean + 2 split jerk 2nd minute 7 toes 2 bar *try to increase weight on complex accordingly  3-5min rest Then  50 cal row  25 burpees 50 double unders 

Strength: 7x 1 snatch high pull + 1 power snatch  WOD: 5 rounds of: 1 minute of dumbbell or kettlebell deadlifts 1 minute of push-ups Do not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments *courtesy of mainsite  *extra work 5-4-3-2-1 Strict HSPU  Bar muscle […]

Strength: 3@70%, 3@75%, 3@80%, 3@85% (use back squat single from 18 Dec) WOD: -Row 1000m -10x unbroken barbell thrusters (135#/95#) -Row 750m -20x unbroken barbell thrusters (95#/65#) -Row 500m -30x unbroken barbell thrusters (75#/45#) -Row 250m -40x unbroken barbell thrusters (barbell) *If you break on the thrusters (The bar touches the floor), immediately perform 6 […]

Strength: 7×1 push jerk + 1 split jerk WOD: 800 m run Then 4 rounds  15 BW deadlifts  10 strict pull-ups  Then 800 m run *extra work  21 weighted ring dips 35/25

Strength: 7×1 hang squat snatch + 1 squat snatch  WOD: 10 min AMRAP  100 m lunge w/45lb plate overhead  30 Abmat sit-ups  3 min rest Then 21 HSPU  42 KB swing 2/1.5 6 min cap 

Strength: 5-5-3-3-3-1-1 front squat WOD: 3 rounds 21 cal row 15 ohs 95/65 9 bar facing burpees *extra work  100 double unders for time

Strength: 5x5x3x3x3x1x1 back squat WOD: 9 min AMRAP  15 power snatch 75/55 3 rope climbs Then 2 min rest 7 min AMRAP  3 cal row 3 burpee over the rower 6 cal row 6 burpee over the rower 9 9…

Strength: 9×1 squat clean (Try to complete your clean work in 15-18 minutes) WOD: Complete 7 rounds for time of: -35x double unders -1x squat clean *Kickers = 1) You must use the same weight across the board for the cleans. Meaning…Once you declare a weight for the clean, you must stick with it for the […]

Strength: 15 minutes to work to a heavy single split jerk  WOD: Diane 21-15-9 reps for time of: 225/155 lb. deadlifts Handstand push-ups *extra work  15-12-9 Toes to bar Release push-ups 

Strength: 9×1 squat snatch(complete your snatch work in 15-18 minutes) WOD: 5 rounds – Complete AMRAP in 3 minutes of: -3x ground to overhead (155#/115#) -6x ring dips -9x chest to bar pull ups *Rest 1 minute between each AMRAP. *courtesy of CFW