Thursday 04.13.17

Skill/Strength/Buy-in: 12 minute EMOM 2 Hang Squat Snatch, 1 Overhead Squat Working up in weight WOD: AMRAP 10 15 Power Snatches 75/55 30 Double Unders HAPPY WODDING!!

Thursday 04.06.17

Skill/Strength/Buy-in: Snatch Technique Practice WOD: Isabel (5 min time cap) 30 Snatches, for time Rest 5 minutes AMRAP 11 10 Snatch Grip Deadlifts 95/65 10 Hang Squat Snatch 10 Push-ups HAPPY...

Friday 04.08.16

Skill/Strength/Buy-in: Front Squat 8-8-8-8, add 5-10lbs to each of your sets from last week. WOD: 10-20-30 Hang Squat Snatch, 95/65 Push-ups Extra Work/Cash Out: Good Morning 4×10 HAPPY WODDING!

Wednesday 09.17.14

Strength/Skill/Buy-in: Snatch practice   WOD: 5 rounds 3 High Hang Squat Snatch 95/65 5 KBS (American) 7 Pull ups (go strict as long as possible) Fence to Fence Single-arm Farmers Carry (switch arms halfway)   HAPPY...