WOD

                    Strength: Clean and Jerk Testing. 20 Minutes to work up to Maximal Clean and Jerk. * Please log results will be important in the upcoming weeks.   Work: 15 Ground to Overhead@ 75/ 135 # 20 Wallballs@ 14/ 20 # 12 Gro

                    Skill: Snatching Work: Clean & Jerk 15-12- and 9 reps ( Athlete chooses weight ) Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Choose your weight. Use same load for each set. Re

                  Strength: 20 Rep Back Squat   ( if you can ) 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it   *next week add 5 pounds and repeat Work: 6 RFT; 200m Sprint 15 Push-ups 15 KBS@32kg Accessory: 4x 10 Plank R

Clean and Jerk Testing. 20 Minutes to work up to Maximal Clean and Jerk. * Please log results will be important in the upcoming weeks. Work: Max in 12mins; 6 Thrusters @ 65 /95 6 Burpee Box Jumps @ 20 / 24# Accessory: 3x 10 Toes to Bar . Cool Down     

Row-tober has been rescheduled and renamed to Row-vember. Row-vember will begin the 26th of October and conclude the day before ThanksGiving which is the 26th of November. Team selection will begin once the roster has been finalized. Any questions, please contact me for further detail

Strength Bench Press Testing : Complete as many rounds as possible in 10 minutes: Power Cleans 3 Reps  @75#/ #155   5 Pull Ups 10 Push Ups 15 Air Squats or 1 round of Cindy  

Strength: 3 x ME Strict Dead Hang Pull-ups Work: 15  minutes of 800m Run 50 DU 30 Ring Push-ups 400m Run 75 DU 30 Ring Push-ups 200m Run 100 DU 30 Ring Push-ups *if time remaining ME wall walk…

Strength  Squat 5×3 @ 85 of 1 RM Push Press 2, 2, 2, 2, 2, Work 4 Rounds for Time 15 Back Squats  185/120# 15 Pull-Ups Cooldown  5 Minutes easy row and stretching  

WOD “The Chief” 5 Cycles of: AMRAP 3 3 Power Cleans 135/95 6 Push-Ups 9 Air Squats Rest 1 minute between cycles. For each cycle, you restart the AMRAP.