WOD

20 Minutes to work to a max Clean and Jerk Then…… 50 Double Unders 50 Sit Ups 5 Clean and Jerk 205/143 40 Double Unders... Read More

Front Squat: Establish a 10RM (increase weight by 5-10lbs) Then, 2 x 10 Backdown sets at @90% Then… 8 Min Ladder: 3-6-9-12-15-18…. OHS, 95/63 C2B... Read More

10am Oly Class 11am Enduro 6 rounds 400m Run 10 S2OH, 95/63 15 superman 20 situp 2 min rest  

Bench Press: 5-5-5 Then… 4 Rounds 50 DU 15 Wall Ball Burpees, 20/14                   Complain about the... Read More

Hang clean x 2 + Jerk (15 minutes) Then… “Wacky Wiser Partner Friday” 400m Run / Row 500m 15 Rope Climbs, Alt Reps 400m Run/... Read More

Back Squat 5-5-5 Then 21-18-15-12-9 Reps of: Box Jump 24/20 Kettle Bell Swing 53/35 Ring Pushups *18 Min Cap Posts Loads and time to comments:

Clean Pulls 3 x 3 (3 sec pause at knee) Then.. For Time:  21 Cleans (anyway) , 155/103 21 Pullups 15 Cleans (anyway), 185/133 15... Read More

15 Minutes to work up to a heavy Hang Snatch double Then….. 15 Strict HSPU 10 Snatch (full depth) 135/93 10 Strict HSPU 10 Snatch... Read More

15 Minutes to a 10 RM Front Squat (try to go heavier than last week) Then, 2×10 backdown reps at 90% Then…. EOMOM(Every other minute... Read More

9-11 am- Open Gym 10 am -Olympic Lifting with Coach Ryan 11 am- Endurance WOD 2 Mile Run 250 Double Unders 2k Row *Any Order*... Read More