WOD

For Time: 30 Snatches 1 Mile run 30 Clean and Jerks   *Choose your weight to stay under the time cap of 30 minutes   *FYI, as a gauge, 30 Snatches is “Isabel” and 30 C&J is “Grace”.  RX for both is 135/95. Scale up or down to stay under the time...

3 Rounds: 40 seconds work/20 seconds transition Sled Push Sledge Hammer Farmers carry Bear Crawl GHD Sit ups Air Bike Rope Climb Row L-Sit   7pm Oly: E2M x 3 3 Hang Power Clean *Build in weight   E2M x 4 Power Clean + Hang Squat Clean + Front Squat + Split Jerk @50/55/60/65%   E2M x 4 1  C&J @ 70/75/80/85% *go for an extra set...

E2M x 3 5 Windmills (Each side)   E2M x 4 5 Overhead Squats *Do no max out, but try to increase weight each set and build to a heavy 5 reps   For Time: 40 DB Snatches 40 Air Squats 30 DB Snatches 30 Air Squats 20 DB Snatches 20 Air Squats 10 DB Snatches 10 Air Squats RX =...

E2M x 3 10 Pendley Row *Increase weight if good form   E2M x 5 Bench Press 5 Reps @ 60% 5 Reps @ 70% 3 Reps @ 80% 3 Reps @ 83% Max reps (up to 10) @ 70%   AMRAP :2 Max Pull ups :1 Rest :2 Max Push ups :1 Rest :1 Max Pull ups :1 Rest :1 Max Push ups *Score...

E2M x 4 3 Front Squats *Try to increase weight each set   :7 AMRAP 3 x Single arm KB Clean Thruster + 2 Front rack reverse lunge (L & R) *Switch hands after each completed complex RX = Choose a KB that will allow you to need minimal rest and keep...

If you're reading this page, then don't forget to click the like button above or comment if you'd like :)   E2M x 3 5 second eccentric KB Deadlift to Broad jump x 5   5 Rounds 30 Double Unders 15 Deadlift 155/105 10 Bar Faceing Burpee’s   Accessory work: 1 minute Child’s pose 1 minute Pigeon...

If you're reading this page, then don't forget to click the like button above or comment if you'd like :)   E2M x 5 Back Squat 5 Reps @ 60% 5 Reps @ 70% 3 Reps @ 80% 3 Reps @ 83% Max reps (up to 10) @ 70%   3 Rounds (45 seconds work/30...

If you're reading this page, then don't forget to click the like button above or comment if you'd like :)   E2M x 4 3 Bench Press *Try to increase weight each set   :15 AMRAP 10 Burpees over bar 20 BB Thrusters 45/35 30 Ab mat sit ups   Accessory work: Crossover Symmetry + Mobility (Couch stretch) 2 minutes each...

If you're reading this page, then don't forget to click the like button above or comment if you'd like :)   With a running clock: For Time: At 0:00 2-4-6-8-10-8-6-4-2 DB Hang Power Clean DB Front Squat RX = 40/25   At 12:00 2-4-6-8-10-8-6-4-2 Hang Power Clean Front Squat RX = 95/65   *These should both be near max effort. *Goal should...

If you're reading this page, then don't forget to click the like button above or comment if you'd like :) E2M x 4 3 Back Squats *Try to increase weight each set   :12 AMRAP 6 C2B Pull ups 10 KB Swings 53/35 16 Split Lunges   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded...