WOD

Deadlift (WK 1): 1 Rep Max Then… 17 Min AMRAP 150 Double Unders 75 Russian Swings, 70/53 50 Alt Pistols 25 Deadlifts, 225/153

Snatch 1-1-1 Then…… 4 Rounds 7 Snatch (weight increases every round) Men: 115/135/145/155 Women: 83/93/103/113 10 Strict HSPU 400m Run

Front Squat: 1 Rep Max Then… 10-9-8-7-6-5-4-3-2-1 DB Squat Clean, 50’s/35’s C2B Pull-ups

9am Oly 10:15 Endurance 18 MIn AMRAP – OUTSIDE 100m Prowler 200m Sprint 30 Jumping Squats 18 Min AMRAP – INSIDE 50 Alt Kb Swings... Read More

In Any Order: For 10 minutes, alternating movements every minute: 1 Minute Max Rep Bench Press 155/93 1 Minute Max Cal Bike In 10 Minutes:... Read More

WWPF 12 Min AMRAP 100 KB Snatch, 70/53 (Mix Anyway) Max OH Carry Relay (100m) 12 Min AMRAP 80 Sandbag Ground 2 Over the Shoulder,... Read More

Clean 1-1-1 Then…… For Time: 50 Weighted Step Ups 95/63 (box height=crease of hip below knee) 50 Pullups 50 Barbell Lunges 95/63 50 Toes to... Read More

Strict Press: 1 Rep Max Then… 5 Min AMRAP 400m Run Max Burpees —————Rest 2 Min—————— 5 Min AMRAP 400m Run Max Box Jumps, 24″/20″... Read More