WOD

Back Squat: 4 x 1 @ 95-105% Then… Barbell Walks: 3 x 50′ @ 100-150% Then…. FOR TIME 50 HR Pushups 30 SA Devils Press,... Read More

Olympic Lifting For MOM -2 Snatch Pulls from low hang + 1 low hang snatch Build to a heavy complex -Jerk Start @75% and add... Read More

10 MIN EMOM 1 Snatch Pull + 1 Snatch + OHS THEN… “Snatching Cindy” – 20 Min AMRAP 5 Snatches, 115/73 10 Ring Push-ups 15... Read More

WWPF FOR TIME100m/100m Row Relay (partner holds sandbag bear hug) 10 Alt Sandbag Ground 2 OS 10 HSPU (mix anyway) 200m/200m Row Relay (partner holds... Read More

In Any Order: 1 Mile Run or 2K Row 150 Sit Ups 100 Barbell Lunges 95/63 (Super RX=Overhead) 75 Double KB Suitcase Deadlifts 70s/53s 50... Read More

“Lynne” 5 Rounds Max Reps Bench Press, Men: Bodyweight / Women: 3/4 BW Max Reps Pull-ups *Rest as needed between rounds

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Front Squat Then…….. Happy Birthday to Bonnie AMRAP 16 Minutes 5 Wall Climbs 10... Read More

Back Squat 4 x 2 @90-95% Then, Barbell Carry: 3 x 50′ @110-130% Then, Mainsite WOD 10 MIN AMRAP 10 Burpees 25 Double Unders

Olympic Lifting –Clean & Jerk : 5 Singles *start @ 75% and add 5% (if you miss, you must finish remaining singles @ previous %... Read More

Choose a Hero Workout Manion-A local Hero *Can, and probably should be done as partner wod or half reps on squats* Seven rounds for time... Read More