WOD

Oly Build to heavy snatch Jerk: 75-85% / 2 x 4 Endurance For Time 3 Rounds 75 DU 40 Situps 15 KB taters Run or... Read More

0:00-15:00 Build to a Heavy Back Squat 15:00-21:00 Every 2:00 for 6:00 (3 Rounds) Row 15/12 Max Back Squats in Remaining Time (use 40-50% of... Read More

WWPF 300m Sprint Relay 100 Toes 2 Rings (mix anyway) 100m Sled Push Relay 300m Sprint Relay 16 Rope Climbs 100m Sled Push Relay 300m... Read More

EMOM 10 Minutes 2 Clean Pulls+ 1 Clean Then….. JQ- Happy birthday to Jess Quittner!! 21-15-9 Deadlift 155/103 Hang Clean 155/103 C2B Pullups

Bench Press: 6-6-6 (increase weight) RDL: 10-10-10 (Match or increase weight from week 1) THEN… FOR TIME 60 OH Lunges, 50/35 40 Box Jumps, 24/20... Read More

EMOM 10 Minutes 1 Snatch Pull with Pause at the Top + 1 Snatch Then….. Switch stations every 2 minutes for 18 minutes. Accumulate as... Read More

Split Squat: 3 x 8 (increase wt from last week) Then… AMRAP 15 MIN 100 Double Unders 30 SA Devils Press, 50/35 75 Double Unders... Read More

Olympic Lifting: 9am Clean Waves Wave1: 75%/1, 80%/1, 85%/1 Wave2: 80%/1, 85%/1, 88-93%/1 JERK W/PAUSE IN DIP Build to heavy 1 Endurance: 10:15am AMRAP 35... Read More