WOD: 2 Rounds Tabata interval: Row Double Under or Tuck Jump 50ft Shuttle Run (25ft forward, 25ft backward) Tabata interval is 20sec of work followed by 10sec rest done for 8 sets. Essentially you will do 2 Rounds of Rowing for 4min, Double Under for 4min and shuttle run for 4min following the Tabata guidelines. This workout will not be scored. “You’re doing it to do it”Read more

WOD: AMRAP 20min 10 Push-press, 115#(75#) 20 Box Jumps 200m Run Strength: Power Snatch 1-1-1-1-1 @ 85% 2-3 Warm-up Sets w/2-3 repsRead more

WOD:   5 Rounds   25 Inverted Burpees 25 Pull-ups 25 BurpeesRead more

Warm-up: Strength: 1) 7x 3-Position Hang Power Snatch (Knee/Mid-Thigh/Hi-Hang) 2) 7x 3-Position Hang Power Clean (Knee/Mid-Thigh/Hi-Hang) or 1) 7×3 Hang Power Snatch 2) 7×3 Hang Power Clean   Notes:   This is a technique specific day. Weight should be light so you can focus on technique and speed. Conditioning: 2 Rounds 4x (:30/:30) Row 1min rest 4x (:30/:30) Box Jump, 24″(20″), (any style, hips must open on top of box or while jumping off) 1min rest   Notes:   This is a basic interval workout. You should be able to hit each :30sec set with the same intensity as the first.Read more