WOD

GRACE W

Clean and Jerk 135/95 30 reps for...

HELEN GWM

3 ROUNDS FOR TIME: 400M RUN 21 KB SWINGS 12...

SAT OLY CLINIC 0900-1000

THE JERK We're going to drill the jerk this Saturday. It is a completely separate skill from that of the clean and the snatch. The jerk has the highest measured power output (power=force x distance/time) compared to the snatch and clean and requires extreme mental and...

BW-BACK SQUAT W

50 - BODY WEIGHT BACK SQUATS IN AS FEW SETS AS POSSIBLE REST AS NEEDED IN-BETWEEN SETS CASH OUT.... TABATA ROW AND KB SWINGS...

400M RUN-DEADLIFTS MW

Complete as many rounds as possible in 12 minutes of: 400 meter run 5 Deadlifts* *Find a ‘tough 5”... Not necessarily a 5 rep max but a good work set of...

DEATH BY BURPEES G

BUY IN: TABATA BOTTOM TO BOTTOM SQUATS... "Death by Burpees" Start a timer and do one Burpee on the first minute, two Burpees on the second, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer....

SAT OLY CLINIC 0900-1000

"1st Pull" Every successful lift must start correctly with impeccable body positioning from the floor all the way to overhead. A prominent weightlifting coach in the US has said that most lifts are missed by an imperfect 1st pull. A good first pull sets the stage for...

HURRY UP SUCKA GWM

150M RUN-TIRE FLIPS 150M RUN-TIRE STRIKES 150M RUN-BOX JUMPS 150M RUN-KB SWINGS 150M RUN-K2E 150M RUN-GOOD MORNINGS 150M RUN-BURPEES 2 PERSON TEAMS-EACH PERSON DOES AMRAP WHILE PARTNER COMPLETES 200M RUN. STORM THROUGH FOR...

GATOR WG

Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-up U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on...

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