Thursday 12/15/2022

Strength
Clean and Jerk:
Perform 10 singles within 70-80% of 1RM Clean and Jerk 

* Rest 60-90 seconds between sets *

WOD
"Snowshoe Hare"
Teams of 2 For Time:
50-40-30-20-10
Box Jump Overs 24"/20"
30/24 Calorie Row

Thursday 12/08/2022

WOD
"Ro Bro"
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs 24#/20#
10 Toes to Bar

*Score is your slowest set.

Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

Tuesday 05/24/2022

WOD
"Ice Box"
AMRAP 25:
7 Box Jump Overs 24"/20"
5 Strict Pull-ups
7 Power Snatches 75#/55#

Every 5 Minutes [Starting at 0:00]:
Run 400 Meters
*Score = Rounds + Reps

Monday 04/25/2022

WOD
“FIGHT CLUB”
3 Rounds For Total Reps:
1 Minute Thrusters 95#/65#
1 Minute Power Cleans 95#/65#
1 Minute Box Jump Overs 24"/20"
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest 

*Score = Sum Total Reps of 3 Rounds