EMOM16
Strength/Skill: Snatch Complex WOD: EMOM 16 Odd: 8 DB Thrusters *pick weight Even: 6 Toes To Bar (L2-TTR, L1-Sit Ups)
3 Rounds
Strength/Skill: Interval Work WOD: 3 Rounds For Time Run 400M 8 Deadlifts (RX-155/105, L2-115/75, L1-75/45) 8 Front Squats (RX-155/105,...
Going Up
Strength/Skill: EMOM 12 WOD: Amrap 12 2-4-6-8-10-12-14 and so on Pull Ups Burpees Power Snatch (RX-95/65, L2-65/35, L1-35/15)
Business Time
Strength/Skill: Tabata Mash Up WOD: 4 Rounds For Time 100ft Right hand suit case carry (RX-45/35, L2-35/25, L1-25/15) 100ft Left...
Time To Focus
Strength/Skill: Back Squats WOD: 21-15-9 Power cleans (RX-135/95, L2-95/65, L1-65/35) KB swings (RX-53/35, L2-35/26, L1-26/18) ...
Clusters
Strength/Skill: Interval Work WOD: Amrap 10 5 Clusters (RX-135/95, L2-95/65, L1-65/35) 12 Toes To Bar (L2-Leg Swings, L1-Sit Ups)
Pew Pew
Strength/Skill: Pistols WOD: 4 Rounds For Time 5 Snatch (RX-135/95, L2-95/65, L1-65/35) 10 Alternating Leg Pistols (L2-Side Step...
Deadlifts & Box Jumps
Strength/Skill: Clean Complex WOD: For Time 21-15-9-6-3 Deadlifts (RX-205/155, L2-155/105, L1-95/55) Box Jumps (RX-24/20,...
Run and 50s
Strength/Skill: Barbell Complex WOD: For Time Run 250M 50 Pull ups Run 250M 50 Push Ups Run 250M 50 Sit Ups Run 250M 50 Air...
Danny
We'll only have 1 workout today at 10am. We're doing doing Danny the hero WOD. Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on...
