Category: WOD

Back Squat Heavy 3 AMRAP 10 10 Front Rack Lunges 10 Pull Ups Refinery Before class high hang snatch – heavy triple After class Hip Extensions – 25 reps

thruster 3-2-1-1-1-1-1 200 dumbbell thrusters for time do 3 burpees each, every time you pass off the weight Refinery Before class tall clean heavy single After class bar muscle up practice

Movement & Mobility with Ray

front squat 20 reps. one set try to go heavier than last time AMRAP 10 with a partner alternate each rep. go fast! https://www.youtube.com/watch?v=iMNnvhg1JcM Refinery Before class rack jerk behind the neck 10 min to find a heavy triple After class GHD sit ups – 30-50 reps  

Push Press 10 minutes to find a heavy triple then do 3 sets of 3 at 90% of today’s heavy triple AMRAP 10 with a partner 30 dumbbell push press 30 chest to bar pull up 100 double unders Refinery Before class 10 min handstand walk practice After class 3 sets of 30-60s toes and […]

back squat 20 reps. one set try to go heavier than last time 3 rounds for time with a partner 50 dumbbell squat cleans 20 burpees 2 x 200m farmer carry relay Refinery Before class snatch balance no dip heavy single After class Hip Extensions – 25 reps

deadlift 10 minutes to find a 3RM 3 rounds for time 3 pause deadlifts (5 sec at top) 6 burpees over the bar 9 toes to bar Refinery Before class muscle snatch heavy single After class Hip Extensions – 25 reps

Movement & Mobility with Ray

front squat 10 minutes to find a 3RM then do 3 sets of 3 at 90% of today’s 3RM as many unbroken rounds of the following complex in 10 minutes using one barbell loaded at 155/115 3 hang power clean 3 shoulder to overhead 3 front squat Refinery Before class muscle clean heavy single After […]

With a partner 2000m row 100 Russian Swings 24/16kg 4x 200m medball carry relay 200 double unders Refinery Before class 10 min handstand walk practice After class 3 sets of 30-60s toes and nose handstand hold at wall