WOD

EMOM 7 Min 2 Power Snatch + 3 OHS Then… “Helen” 3 Rounds 400m Run 21 KB Swings, 53/35 12 Pullups Doubles or Nothing

72 Minutes of Burpees  (April Fool’s) EMOM 7 2 Power Cleans 3 Front Squats Then….. 10 Minutes for max distance: 200m Sprint 200m Jog Then….... Read More

            Happy Birthday Pineapple! Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees

9am-Yoga (no lifting or working out at this time) 10 am-Olympic Lifting with Coach Ryan 11am- Endurance 12:30-2:30 Double Under Seminar (only for those that... Read More

800 meter Run 21 Power Clean 135/95 21 Ring Dips 400 Meter Run 15 Power Cleans 155/110 15 Ring dips 200 Meter Run 9 Power... Read More

“Wacky Wiser Partner Friday” AMRAP 7 Minutes: 7 Overhead Squats, 135/95 7 Box Jumps, 30/24 —–2 min break—— AMRAP 5 Minutes:  5 HSPU 5 Strict... Read More

15 Min To Find 1 Rep Max Deadlift Then: 15 Min Amrap of: 30 Double Unders 20 Med Ball Cleans 10 Deadlift 255/175 7PM Strength... Read More

Test 1RM Press (15 min cap) Then… 30-20-10 Kb Snatch, 53/35 Pistols, Alt Pull-up Happy Birthday Pizza 1!

Front Squat 3-3-3 Then….. AMRAP 7 3 Power Cleans 185/135 5 Front Squats 7 Ring Push Ups Then….. AMRAP 3 10 Burpees 20 Jumping Squats... Read More

14.4     One Open WOD left… Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20... Read More