30 min to work on heavy squat clean or technique WOD 10 Min AMRAP 2 Squat Cleans 115/85 2 C2B pull-ups 4 Squat cleans 4 C2B pull-ups 6 Squat cleans 6 C2B Pull-ups *continue adding 2 until time is upRead More

Strength: 5×7 BW Back squats 21-15-9 Row for calories Burpees *6 Min Timecap* Last did this WOD on 20 Jan.  Have athletes check last score if they have it.Read More

Power Clean 1-1-1-1-1Read More

For time: 50 Hang power clean 95/65 50 Push press 95/65 50 pistols 50 T2B 50 Deadlifts 135/95 50 KB Swings 53/35 50 OHS 95/65 50 Cals on Air Dyne 5 Tire Flips **Break up as needed**Read More

Hero “Sisson” 20 Min AMRAP 1 Rope Climb 5 Burpees 200m run *For added suffering/pleasure add a weight vest**Read More

Coach’s ChoiceRead More

FREAK (FRanEvaAnnieKelly) 21 Thrusters 95/95 21 Pull-ups 800m Run 30 Kb Swings 53/35 30 Pull-ups 50 double unders 50 Ab-Mat sit-ups 400m Run 30 Box jumps 24″/20″ 30 wallballs 20/14Read More

Strength: 20 min to establish 1 RM 50m Yoke Carry.  No Drops or put downs allowed 1-10 SDHP 95/65 Hollow Rocks OH Walking Lunges 45/25 *10 Min TimecapRead More

“Hope” 3 RFT 1 min Burpees 1 Min Power Snatch 75/55 1 Min Box Jump 24″/20″ 1 Min Thruster 75/55 1 Min C2B Pull-ups 1 Min Rest *FGB style, score is total reps combined*Read More

Deadlift 1-1-1-1-1Read More