WODs

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

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 5 min empty bar skill, then: 12 min to work to a heavy complex of: 1 Power Snatch + 1 Overhead Squat **If [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Front Squat   2EMOM 9- climbing each set *no racks Part 2 – Conditioning: “Power Drill-Tiger [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Hang Snatch- 5 min empty bar skill. 10 minute work up to heavy single. Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean & Jerk- 7 min skill work. 10 minute work up to heavy single. Part 2 – [...]

Part 1 – Skill/Strength: Performance and Fitness: Skill session: Kipping Pull ups Part 2 – Conditioning: “Gwinnett’s Finest” Performance: AMRAP 12 Ladder 10 wall ball [...]

Part 1 – Skill/Strength: Performance and Fitness: Deadlift.  10×3 climbing first 5 sets then across last 5 sets Part 2 – Conditioning: “Double Trouble” Performance and [...]

Warm-up: 15 Minutes Part 1 – Skill/Strength: Back Squat Performance: Back Squat 3 rounds- 90 second rest between max sets- should be 5-10# heavier than last week Round 1- 1×5 @70%, 1×3 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Front Squat   3EMOM 10@ 70%/RPE7 Part 2 – Conditioning: “Tillman’s Tale” Performance [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Jerk- 5 min empty bar skill. 10 minute work up to heavy double. (No racks, must clean) Part 2 – [...]