WOD

Bench Press: 4-4-4 Strict Pull-ups: 3-3-3 Then… 20 Min AMRAP 2000m Row or Ski AMRAP Ladder remaining time: 5-10-15-20….. Ring Push-up Box Jump, 24/20

Pause Snatch 2-2-2 Then….. 7 Rounds 3 Ring Muscle Ups (5 pull/5push) 3 Snatch 145/103

Front Squat: WK 4 2 x 6 @ 83% 2 x 4 @ 88% 2 x 2 @ 93% 1 x Max @73% HAPPY BIRTHDAY... Read More

9am: Oly 10:15am: Endurance 4:30pm: Virtual Yoga Endurance 40 Min Running Clock (can do in any order) 5 Rounds 10 Alt Kb Snatch + Reverse... Read More

Deadlift 5-3-1 Then…. Every 2 minutes for 16 Minutes: Row 200m Max sandbag over shoulder with remaining time 100/75

Running Clock “JT” 21-15-9 Strict HSPU Dip Push-up Then, complete reps in any order 100 Cossack Squat (add weight if needed) 100 Bicep Curl Then,... Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… Happy Birthday to Mike Ciunci!!! The Ciunci 47 47 Burpees 47 DB Snatch 50/35 47... Read More

Bench Press: 6-6-6 Strict Pull-up: 3-3-3 Then… 21-15-9-6-3 Push Press, 115/73 Pull-ups *50 Double Unders after each round

Clean 1-1-1 Then……. Happy(ish) 51st Birthday to Ara!!!! Partition Reps Any Way: 51 Wall Balls 20/14 51 Box Jumps 30/24 51 Power Cleans 135/93 51... Read More

Front Squat: (last week Repeat) 2×6@80% 2×4@85% 2×2@ 90% 1x Burnout Set of 15+ @70% THEN… 12 min AMRAP 6 Ring Dips 9 Kb Swings, 70/53... Read More