WOD

Bench Press: Build to 8RM Then, do 3 x max reps at that weight 10 Rounds 1 Legless Rope Climb 6 Weighted Push-ups, 55/35 12... Read More

WWPF 90 Sandbag G2OS (mix anyway) 45 Planking Burpees 200m Run Relay 60 KB Squat Cleans, 53s/35’s (mix anyway) 30 Synchronized Burpee Pull-ups 300m Run... Read More

2 Rounds 10 Strict HSPU (Super RX=Wall Facing) 20 Toes to Bar 30 Ring Pushups 40 Crossovers or Double Unders 50 Wall Balls 800m Bike... Read More

Strict Press: 3 x 8 Then, drop weight 10-15% and do 1 x max reps to failure Then… For Time 800m Run 55 Deadlifts, 225/153... Read More

Heavy Complex: 1 Snatch Pull + 1 Low Hang Snatch + 1 Hang Snatch Then….. 5 Rounds-AMRAP 3 Minutes with 1 Minute Rest 20/15 Cal... Read More

Back Squat: 4 x 5 @ 75-80% *Rest 90 seconds between sets Then, 1 x 30 second hold @ 100% of 1RM 3 Rounds For... Read More

Olympic Lift Technique Class -EMOM 12 Minutes Power Snatch 3-3-3-3-2-2-2-2-1-1-1-1 -Clean and Jerk-work up to heavy single Endurance WOD-Running 39 Minute Clock, no break between... Read More

AMRAP 11 75/50 Cal Row Max Burpees over rower in remaining time AMRAP 11 1200m/1000m Ski Max Rope Climbs in remaining time AMRAP 11 75/50... Read More

WWPF – AMRAP 32 Min 40 Deadlifts, 225/153 40 Synchronized KB Swings, 70/53 30 Front Squats, 185/123 30 Sandbag Step-overs, (24″/20″) Mix Anyway 20 Shoulder... Read More

EMOM 10 Minutes 2 Clean Pulls + 1 Low Hang Clean Then…… Muscle Up Annie 50-40-30-20-10 Double Under Sit Up *5 Muscle Ups after each... Read More