WOD

4 rep max Front Squat then 2 sets of 90%. 10 min EMOM Odd min 10 Toes to Bar Even min 3 Power Cleans 185/135... Read More

Olympic Lifting Class 10 am Endurance WOD  11 am AMRAP 12 Minutes 250m Row 10 Burpees 10 Pullups 5 Minute Rest AMRAP 12 Minutes 200m... Read More

Bench Press 3-3-3 Then 10,9,8,7,6,5,4,3,2,1 Reps of: KB Swings (2 pood/1.5 pood) Handstand Pushups Med Ball Cleans (20/14) Post Loads and Times to Zen and... Read More

15 Minutes to work up to heavy, but not maximal Back Squat singles with partner Then….. WBPF (Whacky Butler Partner Friday) With a partner: 50... Read More

Snatch 2-2-2 (does not have to be touch and go) Then Open WOD 12.2 Proceed through the sequence below completing as many reps as possible... Read More

Snatch Grip RDL: 3 x 5 Weighted Strict Pull-up: 3 x 5 Then… AMRAP 12 Minutes 4 Muscle Ups 8 KB Swings, 70/53 12 Alt... Read More

Open Wod 11.3 AMRAP 5 Minutes Clean (squat) and Jerk 165/110 Then…… Open Wod 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push Ups 15... Read More

Front Squat 5 rep max then 2 sets at 90% 30-20-10 Burpee broadjump (bbj will be from one end of the mat you are on... Read More