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Strength EMOM for 16 Minutes Odd 3 x Power SnatchesEven Max sustainable set of Pull-ups Add some weight from last time and try to increase your pull-up count from before.  If you’re still working the bands choose one that gets you a set in the 3-5 rep range.  WOD AMRAP 12 Minutes20 Box Jump 24/20″20 […]

WOD 800M Run 50 Kettlebell Snatch 24/16kg50 Wall Ball 20/14lbs50 Burpees50 Wall Ball50 Kettlebell Snatch800M Run Off Ramp WOD 400M Run 20 Kettlebell Snatch 20 Wall Ball 20 Burpees20 Wall Ball20 Kettlebell Snatch400M Run

Strength 1RM Hang Squat Snatch If you’re new to the olympic lifts work up to a moderately heavy weight. Complete at least 3 lifts at each increment. WOD 3 Rounds for time of  10 Squat Snatches 135/95lbs400M Run Off Ramp WOD 10 Overhead Squats 400M Run

Strength Alternating Tabata(8 rounds of each) of Superman HoldHollow Body Hold WOD 21-15-9 Burpees Deadlift 225/155T2B  Off Ramp WOD 21-15-9 Push-UpsDeadlift Knees-To-Elbows  

Strength Push Press 5×3  WOD 10-9-8-7-6-5-4-3-2-1 of Thrusters 95/65lbsCTB Pull-Ups Off Ramp WOD 10-9-8-7-6-5-4-3-2-1 of Thrusters Pull-Ups    

Strength Deadlift  3×1  at around 90%. Move on to a 1RM attempt if there is time remaining.   If you’re new to lifting work up in sets of 3-5 to a moderately heavy weight. WOD AMRAP in 15 Minutes 200M Run15 Push-Ups10 Power Cleans 155/105 Off Ramp WOD 200M Run15 Push-Ups10 Hang Power Cleans 

Strength 8×3 Weighted Pull-Ups  Try to add some weight from last time or set a benchmark today. If you’re working the bands do 8 sets with a band that gets you into 3-5 reps at max effort. WOD 3 Rounds of the following with  1 Minute on each station. 1 minute rest between rounds. BurpeeBox […]

Strength Back Squat 3×1 ~  90% then work up to 1RM if you have time remaining. Beginners work up in sets of 3-5 to a moderately heavy weight.  WOD AMRAP in 10 Minutes  5-10-15-20-25 …  Kettlebell Swings 24/16kgGoblet Squats 24/16kg Off Ramp WOD AMRAP in 10 Minutes  5-10-15-20-25 …  Kettlebell Swings Air Squats (to target)    

WOD For time 400M Run then 21-15-9 of  Power Snatches 135/95lbsBox Jumps 30/24″   then 400M Run Off Ramp WOD   Work the same movements today but use an unloaded bar or a very light weight!  

Strength 3 x through each  1 Minute Handstand Hold1 Minute Plank Hold Then 3×5 Skin the CatsOr 3×5 Knees to Elbows on Rings 3×5 Barbell Roll-Out WOD For time 10-1Chest To Bar Pull-Ups1-10Dumbbell Squat Clean Thrusters 40/30lbs Off Ramp 10-1Pull-Ups1-10Dumbbell Thrusters 40/30lbs