WOD

WWPF – For Time 12/9 Cal Bike Relay 160 SA OH Lunges, 50/35 12/9 Cal Bike Relay 100 Weighted Push-ups, 45/25 12/9 Cal Bike Relay... Read More

Snatch 1-1-1 Then…… 12 Minutes Ladder 2-4-6-8-10-12-14…… Hang Snatch 95/63 Box Jump 24/20 Cash Out: 100 Sit Ups

1a. Weighted Strict Pull-up: 4 x 2 (no pause at top) 1 x max reps 1b. SA DB Press: 4 x 4 For Time 1000m... Read More

Heavy Complex: 1 Clean + 2 Front Squats Then…… AMRAP 16 Minutes 3 Ring Muscle Ups 5 Hang Cleans 185/123 7 Toes to Ring

Sumo Deadlift: Wk 1 of 4 Build to heavy 8 rep (3 sec negatives) Then, Drop weight 15-20lbs for 1 set of 8-12 reps (3... Read More

Olympic Lifting Clean w/pause 2″ off the floor: 5 singles over 75% Pick Your Pull: Clean Pull to shrug: 95-105% / 3 x 3 Clean... Read More

2 Rounds: AMRAP 5 Minutes 8/6 Cal Bike 15 Wall Balls 2 Minute Break AMRAP 5 Minutes 1 Legless Rope Climb 15′ 3 G2OH (Heavy)... Read More

WWPF 20 Min AMRAP 21 Hang Power Clean, 135/93 (Mix Reps anyway / Partner keeps bar in front rack) 15 Planking Burpees 9 Synchronized Bar... Read More

EMOM 10 Minutes 1 Snatch Grip Deadlift + 1 Snatch Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS

1a. Weighted Strict Pull-up: 3 x 4 (1 sec pause @ top) *1 x max effort (no weight) 1b. SA DB Press: 4 x 6... Read More