WOD

Snatch 2-2-2 Then…… AMRAP 15 Minutes 200m Run 5 Power Snatch 135/93 3 OHS 135/93

Step-ups: 3 x 8 Bicep Curls: Accumulate 50 reps Then… FOR TIME 45 Pull-ups 30 Step-ups, 24/20 (70/53) 30 Strict Ring Dips 30 Box Jumps,... Read More

Power Clean 1-1-1 Then…… In Any Order: AMRAP 18 Minutes 20 Power Cleans 185/133 30 Sandbag over Shoulder 100/75 40/30 Cal Bike 50 Burpees

Front Squat: 3-3-3 (88-91%) Then… For Time 42 OH Lunges, 50/35 21 Toes 2 Bar 12 Wall Climbs 30 OH Lunges 15 T2B 9 Wall... Read More

8am: Virtual Yoga 9am: Olympic Lifting Technique 10:15am: Endurance 5 Rounds 20 Ring Rows or Pull-ups 30 Push-ups 40 Situps 50 Air Squats Run 600m

Strict Press/Floor Press/Bench Press 5-5-5 Then……. Every 5 Minutes for 25 Minutes: 400m Run (can sub with row or ski) 20 Wall Balls 15 Burpees... Read More

10 min of Handstand walk practice THEN… WWPF (option to work by yourself) AMRAP 20 Min 15/10 Cal Bike Relay 30 Synchronized Kb Swings, 53/35... Read More

EMOM 10 Minutes 1 Clean Pull 2 Hang Cleans Then….. 5 Rounds 10 Deadlifts 155/103 10 Hang Power Cleans 10 Toes to Bar

Single Leg RDL: 3 x 10 Skull Crushers: 3 x 10 Then… For Time 400m Run 40 HR Pushups 30 Front Rack Lunges, 95/63 300m... Read More

Snatch 1-1-1 Then…… 3 Rounds 10 Bar Muscle Ups 15 Snatch 115/73 20 Box Jump Over 24/20