wod

A. 20 mins to build to a heavy jerk B. 3 rounds for time of: 10 shoulder to overhead @115/75 10 burpees over the bar Run 400m Then 40 pull-ups for time *Report two scores. The 3 rounds, and then how long the pull-ups took.

A. 3 rounds not for time of: 20m handstand walking 10 pistol squats 5 C2B butterfly pull-ups B. 3 rounds for time of: 10 handstand push-ups 10 pull-ups 10 kettlebell swings @70/50 Strategy – In part A, work on the skills as best you can. Don’t get frustrated, just practice. In part B, do your […]

A. 20 mins to build to a heavy clean and jerk B. 4 sets of clean pulls at 100-105% C. 3 rounds for time of: 10 squat cleans @135/95 10 pull ups Row 500m

A. 3 rounds not for time of: 10 kettlebell snatches @53/35 5 muscle ups 10 toes to bar B. 6 sets of hang snatch plus snatch C. 4 rounds for time of: Run 400m 10 power snatches @95/65 3 muscle ups

A. 5 sets of 3 snatch balance B. 5 sets of hang snatch plus snatch C. 3 rounds for time of: 5 power snatches @115/75 10 chest to bar pull-ups 20 pistol squats Make your snatches fast and unbroken, be as efficient as possible with the chest to bar pull ups, and try not to […]

A. 20ins to work to a heavy back squat This will be “heavy” based on how you feel today. B. 3 rounds for time of: Run 800m 30 kettle bell swings @55/35 40 double unders Rest 10 mins C. 25 back squats for time @135/95