WOD

Back Squat 5-5-5 *3 second pause on reps 1,3,5 Then….. Fran 21-15-9 Thruster 95/63 Pullup Then…….. 3 Minutes Max Burpees

5 Rounds 10 Dips 20 Box Jumps 30 DB Hang Snatch 40 Bicycle Crunch 400m Run/Row

Power Clean: 1-1-1 Then… 10-9-8-7-6-5-4-3-2-1 Power Clean, 135/93 Toes 2 Bar *5 Burpees over bar after each round

Bodybuilding Chipper: Partition Any Way 50 Strict Pullups 50 Strict Presses 95/63 100 Deficit Pushups 100 Cal Row 200 Sit Ups 200 Backward Lunges from... Read More

10 Min EMOM 2 Snatch Pulls + 1 Hang Snatch Then… For Time 100 Double Unders 21 Hang Snatch, 95/63 15 Strict HSPU 75 DU... Read More

Bench Press: Test 1RM Strict Pull-up: Test Max Pull-ups or Max Weighted Pull-up Then… For Time: 21-18-15-12-9-6-3 Kb Swings, 53/35 Box Jump, 24/20 *3 MU... Read More

EMOM 10 Minutes 3 Hang Cleans (increase each minute) Then……..In Any Order: AMRAP 8 Minutes 10 Devil Press (2db) 50s/35s 10 DB Squats (2db) 50s/35s... Read More

Front Squat: Test 1RM Then… For Time 50 Wall Ball Shots 21 Burpees 30 Wall Ball Shots 15 Burpees 10 Wall Ball Shots 9 Burpees

Oly: 9:00am Endurance: 10:15am Virtual Yoga: 4:30pm Endurance 16 Min AMRAP 15 Plyo-Push-up 15 Cal Ski or 400m Run Jumping Lunge Ladder (10-20-30….) 16 Min... Read More

Push Press 3-3-3 Then… Fight Gone Bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo... Read More