WODS

Performance A. 
Three sets, not for time, of: 
(10min cap) Pull-Ups x 8-10 reps Handstand Hold x 30-60 seconds   B. 
Jerk Balance; 3 reps x 3, rest 1min * Starting with the bar in the jerk rack position and…

Performance A.  In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B. B. 3-Position Power Snatch (high hang, above knee,…

Performance A. 
Three sets, not for time, of: Double-Unders x 30-40 reps Pull-Ups x 6-10 reps   B. 
Four sets All Out of: Run 200 Meters 15 Burpees 20 Kettlebell Swings (32/24 kg) Rest 3 minutes   Competition Wod will…

Performance A. EMOM for 10min perform: Snatch Balance x 2 reps *prioritize speed under bar and good receiving position *pause 2sec at bottom of hole   B. 
Every two minutes, for 16 minutes (8 sets): Clean & Jerk Cluster; 1.1…

Performance A. 
Halting Clean Deadlift + Hang Power Clean; 1 rep x 5 sets Rest as needed   B. 
Front Squat
Wave Load; 3-2-1-3-2-1, rest 2-3min   C. 
Airdyne, 12 sec ALL OUT x 10 sets, 90 sec rest Competition wod…

Performance A. 
Three sets, not for time, of: Handstand Hold x 30-60 seconds Skin the Cat x 3-5 reps
(these should be slow and controlled, like this)   B. 
EMOM for 10min 1 Split Jerk (Build in load as you go)…

Performance A. 
Snatch Grip Deadlift + Hang Power Snatch; EMOM for 10min *Only build in load if mechanics are sound   B. 
Back Squat; 
5 reps @ 65-70% (of 1RM), 3 reps @ 75-80%, 1 rep @ 85-90% Rest 2-3…

Performance A. :30 sec Single Unders :30 sec Double-Unders :60 sec rest x 4 sets   (Leave the clock running for sessions B-D.) B. 
For time: Row 750 Meters 20 Burpees + C. 
When the clock strikes 10 minutes, perform…

Performance A. 
EMOM for 10min: 1 Halting Snatch Deadlift + 1 Hang Clean (above knee) *Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85% *Keep the focus on good speed, footwork and perfect mechanics.   B. 
EMOM for 10min:…

Performance A.  Hang Power Clean Complex (high Hang + Above knee); 1 rep each movement x 6 sets, 
Rest as needed *You may build in load if posture and technique is there B. 
Front Squat
Wave Load; 3-2-1-3-2-1, rest 2-3min C.…

Performance A. 
Three sets, not for time, of: Muscle-Ups x 3-6 Strict Toes to Bar @2110; 6-10 reps   B. 
Split Jerk; Build to a tough 1 rep in 10min *Speed under bar and correct receiving position must be present…

Performance A. Dip Power Snatch Build as heavy as you can, but bar speed and mechanics must be present to increase in weight.   B. 
Back Squat; 
5 reps @ 65-70% (of 1RM), 3 reps @ 75-80%, 1 rep @…

Performance 5 minutes of work @ 75% effort: Row 150m 5 Dips –3 min recovery 5 minutes @ 75%: 20 Double Unders 3 Toes to Bar –3 min recovery 5 minutes @ 75%: Run 100m 10 KBS (24/16) –3 min…

Performance A. 
Three sets, not for time, of: Muscle-Ups (or muscle up progressions) x 2-3 reps Strict Handstand Push-Ups (or progressions) x 6-8 reps L-Sit x accumulate 30-45 seconds   B. 
First Pull Clean + Hang Power Clean; 1.1 x…

A. 
Every 90 seconds, for a total of 15 minutes (10 sets): 1 Halting Snatch Deadlift + 1 Hang Power Snatch *Build load as you go, but prioritize mechanics over loads.   B. 
Back Squat; build to a tough 5…

Performance In teams of two, complete: 100/75 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100/75 Wall Balls 300-Meter Farmer’s Carry 100/75 Burpee Box Jump-Overs (24/20″) 300 Meter Farmer’s Carry   Competition Workout will be posted…