WOD

For Time 3 Rounds 400m Run 10 Jumping Squats, 45/33 4 Wall Climbs 2 Rounds 600m Run 15 Jumping Squats, 45/33 6 Wall Climbs 1... Read More

Jerk 1-1-1 Then…… PD (To be done like DT)-Happy Birthday to Paul D 5 Rounds 6 Deadlifts 155/103 9 Hang Power Cleans 12 S2OH

0:00 – 13:00 Build to a max clean 15:00 – 30:00 300 Double Unders (mix anyway) 20 Double KB Squat Cleans, 53’s/35’s (switch every 5)... Read More

3 Rounds 1000m Row/Ski/Run (Row preference) 200m Farmer Carry 25 Toes to Bar

Bench Press: 4 x 5 (no pause) *max push-ups after each set 20 Min AMRAP 30 SA Push Press, 53/35 200m Run 20 Pull-ups 300m... Read More

EMOM 10 Minutes 1 Snatch Pull with Pause at top + 1 High Hang Snatch Then….. 5 Rounds- 3 Minutes of Work 90s Rest 15/12... Read More

Back Squats: 6 rep Max (15 min) Then, Split Squat: 2 x 6@40% (10 min) For Time Elizabeth: 21-15-9 Power Clean, 135/93 Ring Dip

Olympic Lifting -Clean (pause at knee) + Jerk: Work to a heavy -10 Min EMOM Snatch + Hang Snatch + OHS Endurance “Sweet James” –... Read More

Choose a Hero: Cameron 50 Walking Lunges 25 C2B Pullups 50 Box Jumps 25 Triple Unders 50 Back Extensions 25 Ring Dips 50 Knees to... Read More

WWPF – Running Clock 0:00 – 15:00 40 DU Relay (each do 40) 30 Deadlift, 225/153 (mix reps anyway) 20 Ring Pull-ups, (Switch every 5)... Read More