Warm-up WOD: 3 Rounds 30 Double Unders or 60 Single Unders 15 Leg Raise 10 Wall Balls WOD: 8 Rounds of: Max Rep Power Snatch, 20 sec Rest 10 sec Max Rep Wall Ball, 20 sec Rest 10 sec Score will be total reps completed over the 8 rounds. Warm-up with 3 sets of 3 reps building up to your workout weight. See chart below for weight. If chart is confusing you here is an example. My power snatch max is 180# so for the WOD I will be doing 135#   Max Snatch Working Weight >245 165 240 – 210 155 205 – 180 135 175 – 155 115 150 – 120 95 115 – 100 75 99 – 90 65 85 – 75 55 70 – 60 45 55 – 45 35Read more

Warm-up WOD: 3 Rounds 250m Row 20 PVC Pass Through 10 PVC Over Head Squat 5 Push-ups Start the warm-up WOD at the top of the hour, 10 min time limit WOD: AMRAP 15min 15 Pull-ups 15 Push-ups 15 Sit-ups Skill: Turkish Get-up Practice TGUs for 10min. If you’re proficient at them do 30(15 each arm) with a moderate weight, either bar bell or KB.Read more

WOD: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135#(95#) Toes 2 Bar Go fast and try not to break the reps. DO NOT go over the Rx’d weight. Strength: Dead Lift 3-3-3-3-3+Read more

WOD: AMRAP 12min 6 Clean and Jerks, 165#(110#) 12 Burpees The weight for this WOD should be challenging but not to the point of flooring you. Shoot for 75% of your C&J 1RM. Strength: Shoulder Press 3-3-3-3-3+ Ab Mat Sit-up 3×50Read more

PARK WOD TODAY, 9AM ONLY.   MEET AT KENDRICK LAKE PARK. BE ON TIME!Read more