WOD

Front Squat 1-1-1 Then: 4 Rounds of: 200 meter Run 12 Burpee over Bar 10 Power Snatch 135/93 Post Loads and Times to comments and... Read More

1a RDL: 3 x 3 1b Weighted Strict Pullup: 3 x 3 Then… For Time: Break reps/order anyway 1 Mile Run 125  DU 50 Shoulder... Read More

15 Minutes to work up to a heavy Clean and Jerk (any way) Then….. AMRAP 12 Minutes 4 Ring Muscle Ups 8 Front Rack Lunges... Read More

5RM Back Squat then… 2 sets at 90 % On the Minute for 10 min: Odd:  12 kbs 53/35 Even:  12 burpees

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 5 Rounds 400m Row 400m Run 30 Double Unders 15 T2B 2 Minute rests between... Read More

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups   Post Reps for Each Round to Comments and ZEN:

5 min EMOM Power Snatch + HPS + OHS Then… “WWPF” AMRAP 16 minutes 50 Partner Med-Ball Situps, 20/14 30 Weighted Pushups, 45/25 15 Power... Read More

Front Squats 2-2-2 Then: 7 Rounds Of: 10 Wall Balls 10 Pullups 10 Box Jumps Post Loads and Times to ZEN:

RDL: 3 x 5 Weighted Pullups: 3 x 5 Then.. For time 100 Double Unders 30 Pistols, alt 9 Hang Power Cleans, 185/133 20 Pistols... Read More

EMOM 5 Minutes 1 Power Clean 1 Jerk 1 Power Clean 1 Jerk Then…… 4 Rounds 400m Run 200m Plate Pinch Farmer Carry 25s/15s Then……(after... Read More