WOD

Bench Press 1-1-1 Then……. RAMA WOD-Happy birthday to Rama!!!! 4 Rounds 50m Sled Push (Heavy) 20 Toes Through Rings 10 HSPU

WWPF Running Clock 0:00 – 12:00 – Relay Style 9 DB Deadlits, 50s/35s 7 DB Hang Cleans, 50s/35’s 5 DB S2OH, 50s/35s 14:00 – 26:00... Read More

10 Min EMOM Snatch Pull + Snatch + OHS Then…. For Time 100 Double Unders 21 OHS (modify with front or back), 95/63 12 Chest... Read More

Strict Press 5-5-5 Then….. 4 Rounds of 3 Minute AMRAPs , alternate versions every round Rounds 1 and 3 16 Alt Devil Press 50/35 Max... Read More

EMOM 10 MIN Clean Pull + Clean + Hang Clean Then… 3 Rounds 400m Run 21 Box Jumps, 24/20 15 Toes 2 Rings 9 Power... Read More

Front Squat: WK 1 Work up to heavy single 90-95% Then, 2 x 5 @80% THEN… 10 MIn AMRAP 10 Thrusters, 95/63 10 Ring Dips

9am OLY 10:15am ENDURO 11:15 IN PERSON YOGA 17 min AMRAP – OUTDOORS 100m SA OH Carry OR Farmers Carry 20 SDHP 300m Run 17... Read More

Complete the following for quality in groups of 3 10-9-8-7-6-5-4-3-2-1 Bench Press, (BW) (3/4BW) Banded Push-ups Skull Crushers, DB 10-9-8-7-6-5-4-3-2-1 Deadlift, Mod Heavy (70%) SA... Read More

WWPF 12 Min AMRAP (switch every 5 reps) 20 Strict Pull-ups 20 Planking Burpees 20 Hang Cleans, 135/83 12 Min AMRAP (synchronized) 15 C2B Pull-ups... Read More

Snatch: 2-2-2 Then… 3 Rounds 80 Double Unders 40 KB Snatches, 53/35 20 Toes 2 Bar