Strength
15 Min EMOM-
0-4 min 1 Snatch 65-75% of 1 RM
4-8 min 1 Snatch 75-85% of 1 RM
8-15 min 1 Snatch 85+% of 1 RM
WOD
Buy-in
100 D/U
then..
6RFT:
3 Power Clean 155/105
6 shoulder to overhead
10 walking lunge (front or back rack)
* Barbell work must be unbroken. If bar is dropped before round is over
50 D/U’s must be completed before barbell can be picked up. You may drop the bar between rounds
and rest as needed but wod is FOR TIME ! *
Scale as needed
Strength – You might not want a strength before you do this one!!!!! W.O.D. 21-15-9 Hang Squat Clean 95/65 Turkish Get-Ups 35/25
3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”
Bone Remodeling Did you know that your skeleton is brand new every ten years? It’s true, bone is living tissue and is continually going through a remodeling process. Just like when our home becomes old and we remodel the kitchen, when our bones become old the body replaces it with new bone. This process is…
Strength: Deadlifts 5-5-4-3-3-2 3 RFT 20 Cal Row 50 Jumping Pull Ups 20 Thrusters 95/65
Strongest B-Boy Compilation Part 1, Darkness,Junior,Physicx,Baek – Click here for more blooper videos WOD – For time: 100′ Walking Lunge 21 Pull Ups 21 Sit Ups 100′ Walking Lunge 18 Pull Ups 18 Sit Ups 100′ Walking Lunge 15 Pull Ups 15 Sit ups 100′ Walking Lunge 12 Pull Ups 12 Sit Ups 100′ Walking…
Strength/Skill – Back Squats Work up to 3RM WOD 5 Rounds for Time of: 10 Back Squats @ 50% of BW 50 Double Unders 10 Walk in/Walk out Push-ups Rest 90 seconds between rounds.