WOD

Overhead Squat 3×4 Then…. For Time 60 Toes to Ring 30 Front Squats 185/133 Clean it  15 Muscle Ups (Ring or Bar)

OLY -Snatch: Pause at Knee: 4 x 2 -Clean from floor, building in weight every :90 ENDURANCE- 35 MIN AMRAP 100 Drag Rope DU 80... Read More

Ruck if you Buck AMRAP 30 Minutes  10 Strict Pull-ups 15 Ring Dips 20 Pushups 40 Lunges  60 Squats 300m Run *Accumulate 15 Rope Climbs... Read More

WWPF – AMRAP 35 30 Sandbag Squats, 100/75 (mix reps anyway) 500m Row/500m Row Relay (partner holds sandbag) 30 Target Burpees (Synchronized) 40 Sandbag Box... Read More

Strength: 12 Minutes to a heavy complex 2 Hang Cleans + 1Jerk Skill: AMRAP  10 Minutes  1 Rope Climb 2 Muscle Ups 3 Strict HSPU (Super... Read More

Incline Bench 1RM Then…. With a 15 Minute Clock 800m DB Run Buy In: 50/35 With Remaining Time, AMRAP 20 DB Hang Snatch 20 DB... Read More

15 Min to a heavy snatch Then… “Sweatin’ to the Oldies” – Richard Simmons Tribute WOD (born 7/12/48) AMRAP 16 MINUTES 7 Deadlifts, 255/173 12... Read More

Overhead Squat 3×6 Then… EMOM 16 Minutes  Minute 1: 12 Front Squats 135/93 clean it Minute 2: 15/10 Cal Bike Minute 3: Max Wall Balls... Read More