WOD

AMRAP 10 Minutes 3 Strict HSPU 5 Strict Chest to Bar Pullups 7 Ring Dips AMRAP 10 Minutes 10 Burpees to Target 20 Thrusters 45/33... Read More

WWPF – 36 min cap 150 Wall Ball Shots 100/80 Cal Bike *Both Partners work at the same time but on different movements 400 Double... Read More

Clean and Jerk 1-1-1 Then…… 2 Rounds 15 Hang Cleans 135/93 15 Jerks 20 Burpees Over Bar 600m Run

Deadlift Deload Week 3 x 5 @ 70-75% Then…. 16 Min Ladder (3-6-9-12-15….) KB Swing, 70/53 Box Jumps, 24/20 Toes through Rings

0:00-10:00 Work up to Heavy Hang Snatch 12:00-22:00 Sled Sprints 50m 45/25 Walk Back Recovery 24:00-34:00 AMRAP 10 Minutes 15 Hand Release Pushups 30 Split... Read More

Front Squat: 4 x 2 @ 90-95% Then… 3 Rounds 400m Run 21 Pull-ups 12 Thrusters, 135/93

Olympic Lifting Technique -3 Position Snatch (floor, below knee, above knee) 4 sets > 75% -Jerk Pauses w/ 2 sec pauses: 5 heavy singles Endurance... Read More

Main Site Saturday: Complete as many rounds as possible in 20 minutes of: 12 handstand push-ups8 bar muscle-ups4 power cleans 203/143

WWPF 42-30-18 Synchronized Devils Press, 50/35 (SA) DB Box Step-overs, 50’s/35’s (mix reps anyway) 800m Sandbag Carry, 100/75 42-30-18 Synchronized OH Lunge, 50/35 (SA) DB... Read More

EMOM 10 Minutes 1 Snatch Pull with Pause in Extension + 1 Snatch Then……. AMRAP 15 Minutes 50 Double Unders 200m Run 10 OHS 135/93... Read More