WOD

Olympic Lifting -Snatch w/pause 2″ off floor: Work to a heavy -10 Min EMOM 2 Cleans + 1 Jerk Endurance Chipper For Time 125 Air... Read More

16 Min AMRAP 12 Sandbag Ground 2 OH, 100/75 12 Single Leg Squats (scale w/ lunges) 12 Toes 2 Rings 16 Min AMRAP 100m SA... Read More

500m Run and 500m Row (one runs, one rows, at the same time) do not switch 50 DB Snatch -Heavy for experienced members 50 Alt... Read More

Thruster 1 RM Then….. 15 Minute Ladder 3-6-9-12-15-18..+ Thruster 135/93 Burpee Over Bar

Deadlift 3-3-3 Then….. Helen-3 Rounds for Time 400m Run 21 KB Swings  12 Pullups

Push Press 3-3-3 Then…… AMRAP 15 Minutes 10 Push Press 115/73 or HSPU 10 Toes to Bar 10 Cal Bike

Back Squat Heavy Single(for experienced members) New Friends will be taught Squat Mechanics Then….. Baseline Workout AMRAP AMRAP 15 Minutes 500m Row/Ski 40 Air Squats... Read More

OLYMPIC LIFTING TECHNIQUE 2 Clean Pulls + 1 Clean: 4 x 1 @ 80%+ Snatch w/pause in catch: 4 x 1 @80%+ AMRAP 16 MIN–... Read More