Warmup: coach’s choice WOD: 225 pound Deadlift, 21 reps Handstand walk 21 meters 225 pound Deadlift, 15 reps Handstand walk 15 meters 225 pound Deadlift, 9 reps Handstand walk 9 meters *Sub one handstand against a wall for each meter

Warmup:  Dynamic group stretch and mobility work Technique:  Review Snatch WOD: Post your total combined weight for all 15 attempts to the board.  Do not count missed reps in your total. Hang Power Snatch 3-3-3-3-3

“Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 … Continue reading →

warmup: Coach choice WOD: For time: 100 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach.  

SPRINT WORK: 10 x “suicides” of 10, 15, 20 yards WOD WARMUP: 10 Front Squats 10 Push Press 10 Kip Swings WOD: Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-ups