WODs

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Back Squat Performance: 1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch Performance and Fitness: 5×3 Across T&G *Try for heavier than last week , If missed, 65% or RPE  7 Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift Performance and Fitness: 5×4 climbing to 70% 1×4 @ 75% 1×3 @ 80% Fitness: RPE 6,7,8 Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Pause Jerk Performance: 5×3 Across 60-65% **3 sec pause in dip Fitness: 5×3 Across RPE 6 **3 sec pause in dip Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Front Squat Performance: EMOM 5 5 FSQ 60% EMOM 5 3 FSQ 70% Fitness: EMOM 10 4 FSQ RPE 6 Part 2 – Conditioning: “Keep It [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean Performance and Fitness: 6×3 T&G 65% / Fitness RPE 6 can drop and reset. Part 2 – Conditioning: “Falling [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift Performance and Fitness: Death by Deads 65-70% / RPE 7 With an ascending clock, begin with 1 rep, then increase by 1 rep EMOM [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch Performance and Fitness: Performance: 6×3 T&G 65%      Fitness: RPE 6 (can drop and reset) Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Back Squat Performance: 1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 10 min skill work on HSPU Progression -then- 10 min skill work on Rope Climb footwork Part 2 – [...]