WOD

Snatch Pull + Snatch Every 1:15 x 6 Sets 1+1 – Banded RDL Then… 12 min AMRAP 100m Run /10/7 cal row) 4 Alt Hang DB Snatch 2 Toe To Bar 100m Run 6 Al Hang DB Snatch 3 Toe To Bar 100m Run 8 Alt Hang DB Snatch 4 Toe To Bar And so…

Bench Press (Week 3 of 3) 3×10 Rest :90 Between sets. Goal is for all 3 sets to be the same this week, matching or using slightly heavier than what you used last week if you are able. This is the our final week of 10s before dropping to 8s. Then…. 15 Rounds For Time…

Every 2:00 x 3 (week 3 of 4) 6 Back squats — Goal is to be about 75-79% of your 1rm, More important than the exact %, is increasing your weight each week. Continue focusing on speed out of the bottom and perfect positioning for each rep. We will do 1 more week of 6s…

For Total Time 5 Rounds: 20 Air Squats 10 Push Ups with hands on Dumbbells Right into… 4 Rounds: 10 Single Dumbbell Box Step Overs 15/12 Cal bike or 200m Run Right into… 3 Rounds: 10 Alternating Dumbbell Renegade Rows (5 per side) 10 Single DB thruster (switch sides after 5 reps) 15 Med ball…

26.2 For Time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes

For Time: 10/7 Cal row 10/7 Cal bike/Ski 10 Shuttle Runs 15/12 Cal row 15/12 Cal bike 10 Shuttle Runs 20/15 Cal row 20/15 Cal bike 10 Shuttle Runs 30/24 Cal row 30/24 Cal bike 10 Shuttle Runs 20/15 Cal row 20/15 Cal bike 10 Shuttle Runs 15/12 Cal row 15/12 Cal bike 10 Shuttle…

Muscle Snatch + Power Snatch Every 1:15 x 8 Sets 2 Muscle Snatch Rest 10 sec 2 Power Snatch Then… Every 2:30 x 8 Sets, alt (4 @ Each) 1: 5 Devils Press 50ft Double DB Farmers Walking Lunges 2: 12Burpees 50 Double Unders

Bench Press (Week 2 of 3) 3×10 Rest :90 Between sets. Goal is for all 3 sets to be the same this week, using your finishing weight last week if you are able. We have 1 more week of 10s before dropping to 8s. Then… In a 12:00 window: Buy in: 50/45 Cal bike AMRAP…

Reminder: Submit your 26.1 score before 5pm. —— Every 2:00 x 4 (week 1 of 4) 6 Back squats Goal is to be about 69-75% of your 1rm, More important than the exact %, is increasing your weight each week. Continue focusing on speed out of the bottom and perfect positioning for each rep. We…

3x 10 Dumbbell lat pull over 8-10 Strict Pullups 20 Alt DB Hammer curls Then… 3 Rounds For Time: 30 Deadlifts 115/75 10 Burpees to plate 30 DB bench Press 10 Burpees to plate 30 Russian Twists with plate (15/side) 10 Burpees to plate 27 Minutes