WOD

Choose a Hero: Jerry 1 Mile Run 2000m Row 1 Mile Run Or… Glen without the Burpees 30 Clean and jerks 135/93 1 Mile Run... Read More

WBPF EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. AMRAP 20 Minutes-Partner Style-You Go, I Go 2 Muscle Ups 4 Wall Climbs 6... Read More

AMRAP 10 Minutes -Blame Coach Taylor 15/12 Cal Bike 100 foot Sled Push 135/90 AMRAP 10 Minutes  100m Sprint/100m Jog 10 Minute AB Circuit  5... Read More

8×3 Deadlifts from 75-90% 5×10 Dips 3 second lower, explosive on the way up Then…. For Time 2 Rounds 800m Run 50 Pushups 25 Box... Read More

10 MIN EMOM 2 Cleans + 1 Jerk Then… 5 Rounds of 3 min AMRAP’s (1 min rest after each amrap) 3 T&G Clean &... Read More

Back Squat 3×8 Then….. AMRAP 15 Minutes  30 Kb swings 53/35 20 Kb OH Lunge 10 Kb Push press per arm 5 weighted strict pullup... Read More

Olympic Lifting -3 Position Snatch (High Hip + Hang + Floor): Work to a heavy -Clean + Jerk: Work to a heavy Endurance- 2 Rounds... Read More

Bench Press Heavy Single Then…. AMRAP 20 Minutes  5 Bench Press @65% 100m Sandbag Carry -Heavy 300m Run