Yearly Archives: 2024

WOD100 cal row75 thrusters (45/35)50 pull ups75 wall balls (20/14)100 cal row Modified50 cal row50 thrusters ( 35/22)25 pull ups / ring rows50 wall balls ( 14/10/8)50 cal row

Skill: Max out Snatch-  In 15 minutes, build to heavy single snatch, power or squat Conditioning: 4 Rounds for Time 40 Sit Ups 50 Double Unders 60 Walking Lunges

Skill: Deadlifts 15 minutes to find Heavy Single  Warm up: 2 sets of 5-7, 2 sets of 3, then singles: Constantly build Conditioning: Run 1km (or choice of Cardio for…

Skill: Sled Walking Pulls Max 6 rounds: build to heavy set for the day - repeat the heaviest weight twice Conditioning: 15-10-5 Power Clean & Jerk 95/65 Kettlebell Swings 53/35#

Skill: 2 Front Squats + Max Effort Back Squats (aim for 3+) Max 6 sets to hit top weight for the cycle Conditioning:  5 Rounds for time 200m run 10…