Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean and Jerk as skill and work to WOD weight Part 2 – Conditioning: – “Grace and then [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: EMOM 8 minutes – 1 Snatch climbing in weight each min Fitness: EMOM 8 minutes – 2 S2OH each min climbing in [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: E90sec 15 min: 1 power clean + 2 Front Squat, climbing to heavy Part 2 – Conditioning: “Sunburn” [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Skill: Russian KB basics – the hike, Double arm swings, Single arm swings, alternating swings (start [...]
Warm-up & Mobility: 15 Minutes Conditioning: “Angie” RX is on Performance: For time – 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats To RX this WOD, you have to finish one [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Pause Bench Press or Strict press – 3@77%, 3@80%, 3@82.5% (This should be a weight you could do 2-3 more reps at) Fitness: [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 9 minute EMOM – 2 Clean and Jerk – working up to heaviest WOD weight. If performing the [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Snatch – skill work and warm up to WOD weight Fitness: Power Clean – skill work and warm up to WOD [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat Performance: 4 sets of 5 reps at 75% across Fitness: 4 sets of 5 reps increasing in weight to a 7 RPE Part 2 – [...]
