WOD

Can be done in any order, can be split into rounds, or done straight through: 1600m Run or 2000m Row 300 Double Unders 200 Air... Read More

Strict Press: Establish a 1RM 20 Min AMRAP 5 Deadlifts, 225/153 10 Push-ups 15 Hurdle Jumps, 24/20 *Run 400m @ min 5-10-15

Clean and Jerk-Heavy Single Then…… AMRAP 16 Minutes 15/12 Cal Bike 3 Rope Climbs 15′ 2 Ring Muscle Ups 1 Clean and Jerk 205/153

Back Squat: Test 1 RM For Time 30-20-10 Alt DB Snatches, 50/35 Pull-ups

Olympic Lifting -Hang Snatch: 20 Min to Work to a heavy -EMOM 10 Min Power Clean 3-3-3-2-2-2-1-1-1-1 Endurance The Hutch 400m Run 63 Wall Ball... Read More

AMRAP 11 Minutes 250m Ski 15 Bench Press or Floor Press (no rx weight, should be unbroken) AMRAP 11 Minutes 45 Sec Plank 20 Turkish... Read More

WWPF 3 Rounds 400m Row Relay 30 Front Squats, 135/93 (mix anyway) 15 Synchronized T2B 2 Rounds 50 Synchronized Wall ball shots, 20/14 50 Cal... Read More

EMOM 10 Minutes 2 Snatches Then….. 70 Burpees 50 KB Snatch 53/35 30 C2B Pullups

Strict Press: 4 x 4 w/pause in bottom of each rep then, 2 sets of max reps with dumbbells. (goal rep range is 10+) Then…... Read More

EMOM 10 Minutes 2 Cleans + 1 Jerk Then…… For Time: 1600m Bike (1 mile or 1.6km) 30 Deadlifts 135/93 600m Run 30 Hang Power... Read More