WOD

WWPF 200m Farmers Carry Relay, 70’s/53’s (Switch every 100m)   21-15-9 Hang Cleans, 165/113 (partner holds front rack) Synchronized HSPU   400m Farmers Carry Relay... Read More

DeadLift 3-3-3   Then   3 Rounds   400 Meter Run 50 Air Squats 20 Med Ball Situps (20/15) 15 Deadlifts (255/173)   Post Loads... Read More

Bench Press: 4 RM 2 x 4 @ 85-90%   Then…   Tababa – 8 rounds of 20 seconds of max work followed by 10... Read More

EMOM 7 Minutes 3 Hang Snatch Then…. AMRAP 17 Minutes 30 DB Snatch 50/35 20 DB OH lunge in place (regional standard) 50s/35s 15/10 Cal... Read More

Back Squat 4RM then 2×4 @90%+ Then… 8 min Ladder DB Power Cleans  2-4-6-8-10 etc… (50/35) Two Push-up Burpee 1-2-3-4-5 etc…

9 am – Olympic Lift Technique Class 10 am- Endurance 9-11- Open Gym Olympic Lift: Snatch +OHS @75-85%/ 2+3×4 Snatch Balance, work to a heavy... Read More

Push Press 3-3-3   Then:   14 Min AMRAP of:   10 Push Press 95/63 10 Med Ball Sit Ups 20/15 10 Burpees   Post... Read More

WWPF FOR TIME: 3 Rounds 30 Hang Power Cleans, 135/93 (Partner holds Front Rack) 20 Weighted Push-ups, 45/25 10 Alt Burpee Box Jumps, 30/24  ... Read More

15 Min To work Up to Heavey Power Snatch   Then:   50 Dumbbell Snatch 50/35 50 Double Unders 40 Dumbbell Snatch 40 Double Unders... Read More

Bench Press: 4 rm 2 x 4 @85-90%   Then….   3 Rounds of…. 3 min AMRAP Ladder: 1-2-3-4…. Thruster, 95/63 Toes 2 Bar *Rest... Read More