WOD

15 minutes to work to a heavy OHS Then…. AMRAP 14 minutes 6 Ring Muscle-ups (scale: 6 burpee pull-ups) 12 OHS, 95/63 18 Box Jumps,... Read More

Wacky Wiser Running Clock 0:00 – 10:00 10 minutes to establish a heavy power clean, (1 bar ) 12:00 – 18:00 6 minutes ladder Front... Read More

Push Press 3-3-3 Then: 30-20-10 Reps Of: Push Press (115/73) Kettle Bell Swings (2Pood/1.5Pood) Wall Balls (20/15) Post Loads and Times Comments and Zen:

WK1: Bench Press: 3 x 8 (all sets done between 65 -70% of 1rm) Then… “Di-ackie” 1000m Row 50 Deadlifts, 135/93 30 HSPU    ... Read More

15 Minutes to a heavy Power Snatch Then…. 20 Chest to bar Pullups 15 Power Snatch 115/73 15 Bar Muscle ups 10 Power Snatch 135/93... Read More

Work up to heavy set of 8 Back Squats Then 2 sets at 90% 3 rounds 20 KB swings 53/35 20 V-ups 20 Hurdle jumps... Read More

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 3 Rounds 800m Run 15 Deadlifts 185/133 25 Ring Pushups *Must row 1000m at... Read More

Overhead Squat: 2-2-2 Then… AMRAP 15 Minutes 5 SDHP, 95/63 10 OHS, 95/63 15 Pullups