All Levels WOD A. Power Clean 7-7-6-6 Rest 2min Loading%:60,65,70,75 B. AMRAP 15min: 5 Pull Ups 10 Wall Ball Shots 20/14lb to 10/9ft 30 Double Unders Beginners WOD A. AMRAP 15min: 5 Pull Ups 10 Wall Ball Shots 15 Double Unders Book your class [...]

All Levels WOD A1. Box Squat (narrow stance - keep core tight when touching box, relax hips then explode upwards). 3-3-3-3-3-3 Rest 1min A2. Knee Snatch (PVC or empty BB if you dare - like a knee jump but snatching the bar to overhead) 3-3-3-3-3-3 Rest 1min B. 3 Rounds for time: [...]

All Levels WOD A. Split Jerk 2-2-2-2-2-2-2-2-2 Rest 30s Loading 75% B. 5 Rounds for time: Row 500m 15 Thrusters 40/25kg Beginners WOD A. Push Jerk 5-5-5-5-5 B. 3 Rounds for time: Row 500m 15 Thrusters Book your class

All Levels WOD A. Snatch 7-7-6-6 Rest 2min Loading%:60,65,70,75 B. 4 AMRAP Repeats of 3 min each: 30 Sit Ups 10 Overhead Squats 40/25kg 20 Lateral Box Jump Overs 24/20" Rest 3min Continue the AMRAP where you left off Beginners WOD A1. Power Snatch 1-1-1-1-1 No Rest A2. Overhead Squat [...]

All Levels WOD Hollow Hold Hell: 3 Rounds 30s Hollow Hold 30s Hollow left side 30s Superman 30s Hollow right side B. Clean 1-1-1-1-1-1-1-1-1-1 (10x1) Rest 2 min Loading%: 85,85,87.5,87.5,90,90,92.5,92.5,95,95 C. 5 Rounds for time: 10 Toes to Bar 10 Deadlift 90/50kg 50 Double Unders Beginners WOD A.
Hollow Hold Hell:
3 [...]