12.7.18 Violent Hips

A. Group warm up B. WOD demo | barbell warm up C. EMOM 5 | use this EMOM to work bar path and technique | light weight to complete complex unbroken3 hang snatches + 2 hang squat snatches + 3 OHS *newer athletes that do not have experience doing squat snatches can...

12.6.18 Superman

A. Group warm up B. WOD demo C. 5 rounds for max reps | 1 minute at each station1. push press 75/552. pull ups3. single arm KB front rack elevated step back lunges | guys – stand on 45, gals 25# plate | 53/354. rest D. Cool down Source: Workout Of The...

12.5.18 Smoke Road

A. Group warm up B. WOD demo C. For time | subtract rest time from score4 – 500m row repeats*AFTER each round complete 50m sandbag carry + 50 DU’sRest 2 minutes between rounds D. If time allows:3 rounds Not for time:30 second plank | from hands or elbows30...

12.4.18 Hook grip

A. Group warm up B. WOD demo | barbell warm up C. EMOM 53 DL + 3 power cleans + 3 hang cleans | Hook grip 🙂 D. 4 – 3 minute AMRAPS | 2 minute rest between rounds 15 T2B7 Power cleans 155/105then..AMRAPDL *score is total DL Source: Workout Of The...