WOD

For Time:  21 Deadlifts, 225/155 50 Double Unders 400m Run 15 Deadlifts 50 Double unders 400m Run 9 Deadlifts 50 Double Unders 400m Run  Ladies,... Read More

EMOM 7 Minutes Power Snatch + 2 Hang Power Snatches Then… “Wacky Wiser Partner Friday” 800m Relay Ball Run, 20/14  (400m each person) 60-40-20 Wall... Read More

Over Head Squat 1×5 @ 60% 1×5 @ 70% 3×5 @ 80% Then: 12 Min Nate 2 Muscle Ups 4 Hand Stand Pushups 8 KettleBell... Read More

1a. Bench Press: 3 x 8 1b. Bent over Row: 3 x 8 – Nice work on the RDL progress over the past few months.... Read More

EMOM 7 1 Clean (full depth) 1 Front Squat 1 Jerk Then…. 4 Rounds 5 Clean and Jerk (full depth clean) 185/135 7/10 Strict Pullups... Read More

Back squat : Week 3 1 x 5 @ 75% 2 X 5 @80% 3 x 5 @ 85% THEN… For Time: 30 Kettlebell snatches... Read More

10am Olympic Lifting 11am Endurance Endurance WOD For Time: 400m Run 50 SDHP, 53/35 400m Run 50 Box Jumps, 24/20 800m Run 50 Push-ups 400m... Read More

Dead Lift 3-3-3 Then: with a 20 Min Cap: 30 lunges 21 Pull-ups 21 Sit-ups 30 lunges 18 Pull-ups 18 Sit-ups 30 lunges 15 Pull-ups... Read More