WOD

Skill EMOM 7 Minutes 30″ Handstand Walk (scale: 30 seconds of attempts) 30 Double Unders (scale: 30 seconds of attempts) Then… 12 Min Ladder (3-6-9-12-15-18…)... Read More

Front Squat [email protected]% Then…. 7 Rounds 5 Power Snatches 135/95 3 Bar Muscle Ups Duncan doing his 5 RM bench press  

Establish 5 RM bench Then 2 drop down sets at 90% EMOM for as long as possible: Thrusters (75/55) Pullups Burpees Choose 3 reps each... Read More

10am: Olympic Lifting 11am: Endurance “Park Burner” Run To Park 25 Burpees 1 lap 50 Situps 1 lap 75 Squats Run back to box long... Read More

Reminder:  We will not be having our 8 am or 9 am WODs due to Barbells for Boobs 9:00 am- Doors Open and Registration begins... Read More

EMOM 5 minutes 3 Hang Snatches, AHAP: Then… “Wacky Wiser Partner Friday” 16 Min Partner AMRAP Relay 4 Hang Snatches, 135/93 8 Toes 2 Bar... Read More

Front Squat + Jerk Complex 5 x 2 FrontSquat x 1 Jerk. Then: 5 Rounds of: 15 Deadlift 12 Hang power clean 9 Front Squat... Read More

8 Minute Skill EMOM – Switch Movements every minute 50′ Handstand walk 6 Weighted Pistols Then.. 7 Rounds: 5 Power Cleans, 185/133 3 Muscle up... Read More

Back Squat 3-3-3 @85-90% Then… 3 Rounds 20 Wall Balls  20/14 15 Burpees Then… 3 Rounds 50 Double Unders 30 Sit Ups Score is total... Read More

Week 4 Bench press: find 5 rep max Then… 2×5 @ 90% 16 Min AMRAP, switch movements EMOM KB snatches , alternating arms 70/53 Cal... Read More