WOD

Test: 1 RM Back Squat Then……. AMRAP 12 Minutes 1 Legless Rope Climb 15’/12′ 3 Burpee Bar Muscle Ups (sub=5 burpee pullups) 30 Double Unders

Weightlifting Technique with TJ: -Clean Pull + Clean and Jerk 5×1 Then, to be done as supersets -Clean Grip RDL 5×5 -Jerk Dips with 3... Read More

Front Squat: 5-5-5 Then… For Time- Bardwell’s Birthday WOD 45 Toes 2 rings 45 Front Squats, 135/93 Max Sandbag Bear Hug Hold, 100/75: For every... Read More

EMOM 10 Minutes 1 Snatch Pull + 1Snatch Then…… AMRAP 18 Minutes Rounds are done relay style. Partner completes a whole round while other partner... Read More

10 Min AMRAP 15 Kb Swings 15 GHD Sit-ups or Med ball Situps 100m Run 10 Min AMRAP 5 Strict Toes 2 bar 10 Sandbag... Read More

Glute Bridge 2×6 @85-90% with 1-2 second pause Then 1x ME with no pause Then….. ARM-aggedon 2 Rounds 500m Row or Ski 50 Pushups 100... Read More

EMOM 10 1 Clean + 2 Front Squats THEN…. FOR TIME 400m Run 21 Cleans, 135/93 21 Pullups 400m Run 15 Cleans 15 C2B Pull-ups... Read More

OHS: Test 1RM Then…. For Time 21-18-15-12-9-6-3 OHS, 95/63 Burpee over bar

Olympic Lifting Snatch from blocks: 5 heavy singles Clean from blocks: 5 x 2 Endurance 2 Rounds (40 min CAP) 100 Lunges 400m Run 80... Read More

AMRAP 15 Minutes 10 Trap Bar Deadlifts 200/150 (Trap bars weigh 60#) 100m Trap Bar Carry 400m Run And…… AMRAP 15 Minutes 12 SA Devil... Read More