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Strength/Technique: 6 min EMOM of 3 Push Press 9-15-21 Pull-ups Push Press 115/75 6 min Timecap Extra Work Not for time: 50 PERFECT push-ups WOD Guidance: This flips the classic 21-15-9 rep scheme on its head. This may seem easy at first but the set of 21’s will be challenging. Choose a pull-up version and...Read More

Hang Power Snatch 2-2-2-2-2-2-2 Finisher: Extra work Not for Time: 40 strict pull-ups WOD Guidance: For these 7 sets of 2 reps start with a moderate weight as your first working set of 2 and try to add weight from there. This is also a great day to work on technique and not get wrapped...Read More

Hero “Rankel” 20 min AMRAP 6 Deadlifts 225/155 7 Burpee Pull-ups 10 KB Swings 70/53 200m Run WOD Guidance: Hero WOD’s like this are intended to be more challenging than most. They are intended to put you into “the suck” a little more than usual. These WODs are not about your time/rounds/Rx or anything like...Read More

50-40-30-20-10 Walking lunge steps Sit-ups Box jumps 24″/20″ WOD Guidance: This WOD should be called “Jelly Legs”. The lunges will catch up to quickly and make the box jumps a little trickier. Make sure you are set before you attempt those box jumps. For newer athletes reduce the reps to 40-30-20-10 to maintain intensity.Read More

Strength/Technique: 6 Min EMOM of 1 Clean & Jerk. Work up to heavy weight 10 min AMRAP 20 Wall Balls 20/14 10 Clean & Jerk 135/95 WOD Guidance: This couplet will be a sneaky one. Choose a weight and height on wall ball that you can complete all 20 reps when fresh. The C&J should...Read More