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“Nancy” 5 RFT 400m Run 15 Overhead squats 95/65 WOD Guidance: Benchmark workout to test you fitness. Choose weight for OHS that you can do 15 reps unbroken when fresh or reduce load or reps. If 400m pace when fresh is longer than 2:30 choose shorter distance.Read More

Strength/Technique: 10 Min E2MOM perform 2 Deadlifts. Teams of 2 6 Min Echo Bike Cals Rest 2 Min 6 Min Row for meters Rest 2 Min 6 min 100m Sprints WOD Guidance: Warm up to heavy double before starting EMOM. Perform 2 reps every 2 minutes for 10 minutes. Try to add weight each set.Read More

Strength/Technique: Snatch Complex: 10 min EMOM, 3 position snatch DL (below knee, above knee, to the hip), 1 Snatch pull (arms stay straight), 1 Snatch (power or squat) 20-15-10-5 Burpees Power snatch 75/55 *7 min Time cap WOD Guidance: Intensity = results. Turn up the intensity dial on this one and go to the dark...Read More

Bear Complex 2-2-2-2-2 Bear Complex = Power Clean, Front Squat, Push press, Back Squat, Push press No Squat Clean, must power clean then front squat to push press or thruster WOD Guidance: Work up to heavy weight before starting first set of 2. All movements of complex must be done with hands on the bar...Read More

30 Min AMRAP 400m Run 10 Deadlift 95/65 10 Front Squat 95/65 10 Push Press 95/65 15 Cal Row WOD Guidance: All barbell movements in this WOD should be light. Only one barbell may be used so if one weight is hard for you choose lighter weight and perform all movements at that weight. If...Read More