WOD

15 Minutes to a 10 RM Front Squat (try to go heavier than last week) Then, 2×10 backdown reps at 90% Then…. EOMOM(Every other minute... Read More

9-11 am- Open Gym 10 am -Olympic Lifting with Coach Ryan 11 am- Endurance WOD 2 Mile Run 250 Double Unders 2k Row *Any Order*... Read More

Deadlift 3-3-3 Then: 4 Rounds of: 6 Muscle Ups 12 Deadlifts 225/145 30 Lunges Post Loads and Times to Zen and Comments:

EMOM 7 Minutes: Power Clean + Hang Power Clean + Jerk Then… “Wacky Wiser Partner Friday” For Time: 42 Hang Power Cleans, 135/83 42 Shoulder... Read More

Back Squat: 3-3-3 (80%) Then: 7 Rounds of: 14 Pullups 14 Med Ball cleans 200 Meter Run *18 Min Cap Post Loads and Times to... Read More

TEST: 1RM Bench Press Then… AMRAP 14 Minutes 90 Double Unders 30 KB Swings, 53/35 15  Toes 2 Bar Rob Lavoie 1 year and 6... Read More

EMOM 10 2 Power Snatches 1 Snatch Then…. EMOM 10 Minutes 10 Wall Balls 20/14 10′ 3 Ring Muscle Ups (sub=5 Ring Dips) *Scale with... Read More

15 min to find 10RM Front Squat Then.. 2 x 10 @ 90% (Allow 20min) 10 min AMRAP 12 Burpee Box Jumps, 24/20 3 rope... Read More