
Mon, 09/23/2019
Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85 #WOD #weightliftingcomplex #hangpowersnatch #powersnatch #overheadsquats #bartender #amrap #deadlifts

Sat, 09/14/2019
"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest #WOD #thumbwar #wallballs #wallballs #assaultbike #hangpowersnatch

Wed, 06/19/2019
Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85 Notes: “Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been

Sat, 05/25/2019
“Fancy Pants”
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run Notes: “Worry is a misuse of imagination" - Dan Zadra
Our imaginations are powerful forces. As kids, we use our imaginations to go all sorts of places, and do many different things.
Whe

Thurs, 05/17/2018
“Meat Paws”
4 Rounds:
15/12 Calorie Row
15 Toes to Bar
9 Hang Power Snatch (95/65) L2
Option to sub row with 200m Run
Hanging Knee or Knee to Chest
L1
200 M Run
15 Sit Ups
Hang Muscle Snatch or Hang Snatch High Pull Notes: The only goal of today’s workout is to hold on for all 9 hang power snatches each round and to look good doing it. That starts with choosing the right weight to begin with, but approach also makes a difference. Pace on the bike and sets on the to

Mon, 04/23/2018
Power Snatch
Build to Heavy Single
“Isabel”
For Time:
30 Snatches (135/95) L2
Hang Power Snatch
L1
Hang Muscle Snatch
or
MB Push Press Notes: One option to help pace this out appropriately is to think of this as a three part workout: the first ten, second ten, and final ten repetitions. If athletes come out too aggressively on the first ten repetitions, the final twenty repetitions are more likely to be spent in panic mode with sacrificed mechanics. With each “round

Fri, 08/11/2017
B) Wingman (Teams of 3)
18 Min Cap
RX
300 Double Unders
100 Deadlifts (95/65)
75 Hang Power Snatch
50 Overhead Squat
70 Toes To Bar
AMRAP Thrusters
L2
Sub Knee Raises or Knees to Elbows
L1
300 Singles
100 Deadlifts
75 Hang Power Cleans
50 Front Squats
70 Sit Ups
AMRAP Push Press Notes: This is one of the events from our next competition. Find a couple of friends and figure out how to chip away at this one. You'll get to those thrusters quicker than you

Thurs, 06/29/2017
A) 1 Min On, 1 Min Off
7 Rounds
RX
5 Hang Power Snatch (115/75)
Max Cals
L1
Sub Muscle Snatch ROMWOD Notes: You have 1 min to do 5 HPS' and then row for max calories. When you're done, rest for 60 seconds. Score is the amount of cals rowed in total. #WOD #snatch #hang #hangsnatch #hangpowersnatch #row

Wednesday, June 7th, 2017
A) Snatch Progression
9 Min EMOM
Snatch Deadlift + Hang Power Snatch + OH Squat B) For Time (15 Min Cap)
21-15-9
RX
400 M Run Buy In
Hang Power Snatch (75/55)
Box Jumps
400 M Cash Out
L1
200 M Run
21-15-9
Push Jerk
Box Step Up
200 M Run Notes: Use a light, working weight for the snatch progression. Focus on moving the bar slowly on the deadlift, dynamic on the pull and fast feet to the ground and then slow on the OH squat. You do not need to increase weight.

Tuesday, April 18, 2017
A) Snatch EMOM - 9 min
L3
4 Hang Power Snatch L1
4 Drop Snatch B) 5 Rounds For Time
10 Shoulder To Overhead (135/95)
12 Pullups
14 KB Lunge (53/35)
16 Sit Ups
L1
Sub jumping pullups and weightless lunges * HP Snatch is unbroken using a weight they can catch. Any difficulties with the catch and scale them to Drop Snatch. S2O is from the ground. Reps should be done in two sets maximum. KB Lunges are done with one KB, step out and step back, alternating 7 steps per leg