WOD

Clean 2-2-2 (practice full depth, T&G optional)   Then:   400 Meter Run 21 Cleans (135/93) 21 Toes To Bar 300 Meter Run 15 Cleans... Read More

Jerk: 5-5-5 Weighted Ring Rows: 5-5-5 Then…  For Time: 400m Run 30 Target Burpees 21 S2OH, 135/93 400m Run 20 Target Burpees 15 S2OH 400m Run 10 Burpees 9... Read More

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 High Hang Snatch Then… 800m Run 60 Double Unders 40 Wall Balls 20 Ring Muscle Ups... Read More

Find 10 rep max Back Squat  Then 2 sets of 10 reps @ 90% of 10 rep max. EMOM 12 min 1 st min Box... Read More

10 am- Olympic Lifting 11 am- Endurance “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (#... Read More

Bench Press 1 RM Then…. AMRAP 12 Minutes 300m Run 7 Hang Power Cleans 135/93 7 Burpees over bar Kim Lew, back in the day... Read More

“WWPF” For Time: 300 DU 42 Front Squats, 135/93 42 Strict Pullups 400m Med Ball Run Relay, 20/14 200 DU 30 Front Squats, 165/113 30... Read More

Snatch   2-2-2 (practice full depth, T&G optional)   Then   1000 meter row 30 snatches 135/93 12 Ring Muscle Ups   Post Loads and... Read More

Push Press: Work up a heavy single Weighed Strict Chin-up: Work up to a heavy single Then… 13.2 AMRAP 10 Minutes 5 Shoulder 2 OH,... Read More

Back Squat 1-1-1 Then… AMRAP 12 Minutes 12 Ring Dips 12 Hang Power Cleans 115/73 12 Front Rack Lunges Happy birthday to THE Gary Hammond... Read More