Saturday

WOD In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then… In teams of three,...

Friday

Pre WOD “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Rest until relatively recovered, and then… WOD Three sets of: Single-Leg Deadlift x 6-8 reps each leg Rest 60 seconds Barbell Glute Bridges x 6-8 reps Rest 60...

Thursday

Pre WOD Every 2 minutes, for 16 minutes (8 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-89% *Set 6 – 1 rep @ 90-92% *Set 7 – 1 rep @ 93-94% *Set 8 – 1 rep @ 95% WOD...

Wednesday

Pre WOD Every 3 minutes, for 15 minutes (5 sets) of: Pause Front Squat x 5 reps (pause two seconds at the bottom of squat) WOD Against a 4-minute running clock, perform as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Toes to Bar 20 Push-Ups 30 Jumping Air...

Tuesday

Pre WOD For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 6 minutes (6 sets): High Hang Snatch x...