WOD

Back Squat 3-3-3 Then 12 min amrap *200 Meter Run 9 Overhead Squats (95/65) 15 Box Jumps *Pouring Rain/Thunderstorm Run Subs Pick One: 250 Meter... Read More

Clean Pulls: 3 x 3 (3 sec pause at knee) Then… For Time:  30 power Cleans, 135/93 800m Run 30 Shoulder to OH, 135/93  ... Read More

15 Minutes to Heavy Snatch triple (any way, does not have to be touch and go) Then…. Lucky 7s 7 Rounds 7 HSPU 7 Snatches... Read More

WK 6 15 min to Establish 8rm Front Squat (increase wt) Then. 2×8 @ 90% 4 rounds (15 min cap): 15 tuck jumps Max Effort... Read More

10am: Oly Lifting 11am: Endurance 3 Rounds 800m run 800m row 3 min break after each round

“White” – 35 min cap 5 Rounds: 3 Rope Climbs, 15′ 10 Toes 2 Bar 21 OH Walking Lunges, 45lbs/25lb 4oom Run U.S. Army First... Read More

15 min to establish a heavy Hang Power Snatch Then… “WWPF” AMRAP 16 Minutes 100m Run 30 synchronized OHS, 95/63 1oom Run 15 Ring Muscle-ups,... Read More

Back Squat 5-5-5 Then: 12 Min Amrap of 10 Push Press 95/63 10 Kettle Bell Swing 53/35 10 toes to rings Post Loads and Times... Read More