WOD April 23rd, 2019


SOTS Press Progression (standing, seated on high box, heel elevated squat, full squat) BB or PVC pipe depending on strength. 4x5 (keep it light)

Hang Power Snatch 5x3 building


4 rounds

Run 400m

Squat Snatch x8

Box Jump Overs x 10

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Thursday Oct 1st, 2020

Hang Power Snatch Building on last week Sets of 2 (10 min of work) Accessory: DB Bentover Row 3x10 each DB Curls 3x20 WOD: 12 min AMRAP 10-20-30-40... Cal Row 4-6-8-10... Hang Power Snatch 4-6-8-10...

Wednesday Sep 30th, 2020

Skill: HSPU 10 - 15 min Partner WOD: 20 min AMRAP: 50 Deadlifts 275/185 50 Wall Balls 50 T2B 50 DB Push Press 50/35 50 Box Jump-Overs

Tuesday Sep 29th, 2020

Strength: Week #1 Front Squat Cycle Front Squats 4x6 @75% 3 tempo down Barbell RDL 3x10 Conditioning: 4 Rounds: 3 Min Clock 10 Thrusters SC 75/55 RX 95/65 (keep the weight a bit lighter then you usua