Strength Snatch 5x2 Increase Weight Every 2min   METCON “Annie” 50-40-30-20-10 Dubs Abmat [...]

In teams of two, complete two rounds: 3 Minutes – Row for Max Meters (90 seconds each) 3 Minutes Rest 3 Minutes – Man reps G2OH (135/95) 3 Minutes [...]

OPTIONAL  REGISTRATION FOR OPEN BEGINS   CONDITIONING 3 Sets 25cal on Bike Work to Rest 1:1   STRENGTH Clean 3-3-3-2-2 Increase [...]

SKILL Kipping HSPU EMOM for 12min ADV: 8 INT: 5 Beginners: Practice   METCON 5 RFT 12 Burpee Box Jump Overs 24/20” 12 Front Squats [...]

SKILL 15min 4 Rounds 3 Rope Climbs 12 Pistols   METCON 21-15-9 Cal Bike Power Snatch [...]

STRENGTH Overhead Squat 6x2 @85-90% Every 2min   METCON AMRAP in 6min 12 Deadlift  225/165# 20 Wall Balls REST 2min AMRAP in 6min 12 Hang [...]

Saturday, January 9, 2016: In teams of 2, complete: 2 rounds of: Station 1:   10 Hang power snatch (115/75) (**20 Pistols (or air squats for [...]

STRENGTH Back Squat 4x8 @65-70% Every 2min METCON 4 Rounds  12 GHD Sit-ups [x2 Abmat] 20 KBS [53/35#] -Rest 3 minutes- 3 Rounds  15 Ring [...]

OPEN GYM OPTIONAL WOD JACKIE 100m Row 50 Thrusters [45#] 30 Pull ups STRENGTH Bench  3x8 Every 2min MOBILITY Focus on Shoulders/Glutes/Low [...]

METCONFor Time:  80 Wall Balls  60 HSPU/Hand Release PU 40 Deadlifts  185/105# 20 Back Squats 185/105# ACCESSORY (if time allows) 3 [...]