WOD

Partner Deadlifts: 3-3-3 Then… “WWPF” 3 Rounds: 400m Run 15 Partner Deadlifts, 405/315 30 Alt Box Jumps, 30/24 *Cash Out: 50 Synchronized Pullups     ... Read More

Back Squat 2-2-2 Then: 12 Min Amrap of: 3 Squat Clean Thruster (155/105) 6 Ring Dips 9 WaLL BaLLs Post Loads and Times to ZEN... Read More

Snatch Pulls: 3 x 3 (3 sec pause knee) Then… For Time: 100 Double Unders 30 KB Swings, 53/35 15 Hang Power Snatches, 115/73 30... Read More

EMOM 5 minutes 1 Power Clean 1 Push Jerk 1 Power Clean 1 Push Jerk Then……. 8 Deadlifts 165/113 7 Cleans 6 Jerks 8 Toes... Read More

5 rep max Front Squat Then 2 sets of 90% of 5RM Then….. 4 Rounds 20 Walking Lunges 15 Burpees Happy birthday to Ric, one... Read More

10 am-Olympic Lifting with Coach Ryan 11 am- Endurance 1600m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 1200m Run... Read More

Press 3-3-3 Metcon: 4 Rounds of: 25 Push Press 75/53 50 Double Unders Then: 50 Pullup Cash-out. Post Loads and Times to Zen and Comments:

15 minutes to Establish a 3RM Clean Then… “WWPF” 14 Minute AMRAP 50 Hang Power Clean, 155/103 50 HR Pushups 50 Partner Med Ball Situps,... Read More

Back Squat 3-3-3 Then 12 min amrap *200 Meter Run 9 Overhead Squats (95/65) 15 Box Jumps *Pouring Rain/Thunderstorm Run Subs Pick One: 250 Meter... Read More

Clean Pulls: 3 x 3 (3 sec pause at knee) Then… For Time:  30 power Cleans, 135/93 800m Run 30 Shoulder to OH, 135/93  ... Read More