WOD

Deadlift: (WK 1) 3 x 8 @ 75% 1 x Max Reps @ 70-73% (10-15 reps) For Time 400m Run 75 Sit-ups 600m Run 50... Read More

EMOM 10 10 Drag Rope DU + 1 Snatch For Time 50 Box Hurdle Jumps, 24/20 (w/pvc) 15 OHS, 95/63 9 RMU 40 Box Jumps,... Read More

Back Squat Week 2: 2×5@83% 2×3 @88% 1×1 @93% Then…. AMRAP 10 Minutes 10 Cal Ski 15 Push Press 95/63 20 Wall Balls

Olympic Lifting -Clean w/pause 2″ off floor: Work to a heavy -Snatch balance: 3-3-2-2-1-1-1 Endurance 17 Min AMRAP 40 Air Squats 30 Kb Swings, 53/35... Read More

Complete reps 10-9-8-7-6-5-4-3-2-1 Weighted Burpee Box Step-over, 50/35 (box ht=knee ht) Burpee Pull-up then… Complete reps 1-2-3-4-5-6-7-8-9-10 Sandbag Ground 2 Over Shoulder, 100/75 Sandbag Squat,... Read More

WWPF For Time 100 Cal Ski (Switch EMOM) 30 Alt Hang Squat Snatch, 95/63 10 Alt Rope Climbs 80 Cal Ski (Switch EMOM) 30 Alt... Read More

Cardio and Abs AMRAP 35 Minutes 100 Foot Heavy Sandbag Carry 60 Sit Ups 800m Run 40 Leg Raises 1 Mile Bike 30 GHD Sit... Read More

Deadlift: Test 1RM Then… 2 Rounds For Time 25 Deadlifts, 225/153 400m Run 25 Burpees over bar 300m Run 25 Pull-ups 200m Run

10 Min EMOM 1 Clean + 1 Front Squat + 1 Jerk AFAP in 18 Min (1Rd = 5-10-15) Hang Clean HSPU Box Jump Over,... Read More

Back Squat 2 sets of 5 @80% 2 Sets of 3 @85% 1 set of 1 @90% Then…… 2 Mile Bike (3200m/3.2km) can run 1200m... Read More