WOD

10 Min AMRAP 15 Kb Swings 15 GHD Sit-ups or Med ball Situps 100m Run 10 Min AMRAP 5 Strict Toes 2 bar 10 Sandbag... Read More

Glute Bridge 2×6 @85-90% with 1-2 second pause Then 1x ME with no pause Then….. ARM-aggedon 2 Rounds 500m Row or Ski 50 Pushups 100... Read More

EMOM 10 1 Clean + 2 Front Squats THEN…. FOR TIME 400m Run 21 Cleans, 135/93 21 Pullups 400m Run 15 Cleans 15 C2B Pull-ups... Read More

OHS: Test 1RM Then…. For Time 21-18-15-12-9-6-3 OHS, 95/63 Burpee over bar

Olympic Lifting Snatch from blocks: 5 heavy singles Clean from blocks: 5 x 2 Endurance 2 Rounds (40 min CAP) 100 Lunges 400m Run 80... Read More

AMRAP 15 Minutes 10 Trap Bar Deadlifts 200/150 (Trap bars weigh 60#) 100m Trap Bar Carry 400m Run And…… AMRAP 15 Minutes 12 SA Devil... Read More

Wacky Wiser Partner Friday For Time 50/50 DU Relay 30 Squat Snatches, 95/53 8 Synchronized Bar MU 75/75 DU Relay 30 Squat Snatches, 115/73 8... Read More

AMRAP 12 Minutes 15 Burpees 15 Back Extenstions 15 Weighted Sit Ups or your choice of abs AMRAP 12 Minutes 20 Wall Balls 10 High... Read More

Barbell Glute Bridge: 3 x 6 @ 85-90% of last weeks 6rm Then… Runaway Diane 21 Deadlifts, 225/153 21 HSPU 400m Run 15 Deadlifts 15... Read More

EMOM 10 Minutes 2 Clean Pulls + 1 Clean Then….. 5 Rounds- AMRAP 2 Minutes 15/10 Cal Bike or 200m Run Sprint *Max Rep Cleans... Read More