WOD

15 Minutes to a heavy snatch Then….. 30 Muscle Ups for time, with a twist: Every 3 Minutes on the minute do 3 Snatches (any... Read More

6 rep max back squat with 2 sets at 90% 10 min AMRAP 12 deadlifts 9 hang squat cleans 6 push jerks Use double kb... Read More

10 am- Olympic Lift with Coach Ryan 11 am- Endurance 2 Rounds 800m Run 30 Pullups 30 Burpees 400m Run 15 Toes to Bar 15... Read More

With a team of 3 Complete 4 rounds Person 1 Prowler push hi 70/50 100m & back low 100m Person 2 200m farmers walk pair... Read More

WWPF Partner Earth Day 365 80 Pullups, (mix anyway) 70 partner med ball situps, 20/14 60 Synchronized Push-ups 50 Double Unders each (partner 1 then... Read More

Front Squat 3-3-3 Then Kelly Lite 3 Rounds 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls (20/15) Post Loads and Times to Comments... Read More

Bench Press: WK 3 5X5 @75% of 1RM Then… The J-Cogs Remix AMRAP 10 MIN 4 Deadlifts, 315/215 20 Pistols 82 Double-Unders Happy Birthday J-Cogs!

EMOM 7 Minutes (work up heavier every minute) 1 Clean Pull 2 Cleans 1 Jerk Then…. 800m Run 9 Bar Muscle Ups 9 Clean and... Read More