WOD

RDL 8-8-8 GHD Sit Up 3×15-25 or Medball Sit Ups 3×15-20 Then…. FOR TIME: 50 Pushups 2 Rope Climbs 15′ 35 HSPU 2 Rope Climbs... Read More

EMOM 10 MIN 2 Hang Snatches Then… AMRAP 18 Min 50 Alt DB Snatches, 50/35 25 Box Jumps, 24/20 50 Alt DB OH Lunges, 50/35... Read More

Back Squat 3-3-3 With 2 second pause on each (80-85%) Then…… AMRAP 14 Minutes 40 Ring Pullups (Jess Leib) 14 Power Clean and Jerk 135/93... Read More

Olympic Lifitng -Power Snatch w/pause in catch, then finish into squat 70-80%/1×4 -Clean Pull + Clean from 2 inches off floor Build to heavy Endurance... Read More

Bench Press 5 RM, then decrease weight by 10-15% for 2 Sets of Max Reps Then……… Complete as many rounds as possible in 12 minutes... Read More

Whacky Sheldon/Jenny Partner Winter Olympics!! Biathlon: AMRAP 15 Minutes P1: 250m Ski P2: Accumulates max alternating pistols Bobsled: AMRAP 15 Minutes P1: Uphill Sled Push... Read More

17 Min to find a heavy complex: 1 Snatch Pull (w/pause) + 1 Snatch Then… For Time: 400m Run or row 21 Power Snatches, 95/63... Read More

Strict Press: 1-1-1 L Sit 3xME Then……. Happy? 52nd Birthday to Ara! 52 Sit Ups 52 Push Ups 52 Double DB Front Squats 50s/35s 52... Read More

17 Minutes to work up to heavy complex: Clean Pull + Clean & Jerk Then…. FOR TIME 21 Deadlift, 225/163 25 DU 15 Deadlifts 50... Read More

Back Squat 3 x 5 @ 75-80% (2 sec pause in bottom) Then….. AMRAP 15 Minutes 5 Weighted Ring Dips-Heavy, but do-able unbroken 10 C2B... Read More