WOD

STRENGTH: Overhead Squat: Build to a heavy 3 WOD: Partner WOD.. break up reps as needed. For Time 200 Double Unders 30 Clean & Jerks... Read More

Strength: Push Press: Build to a heavy set of 5 WOD: Teams of 2 20min Amrap 250m Repeats 1:1 work:rest Complete as many Row Repeats... Read More

Oly: Complex 1 Clean + 3 Front Squats + 1 Jerk Build to a heavy complex WOD: Every 10 min for 20 min 16 Back... Read More

Oly: 3 Position Snatch (Top Down) Build to a heavy single 5 x 1 @ 85% WOD: 10 Rounds For Time 10 Abmat Sit-ups With... Read More

Complete 4 Rounds in 12 Minutes 4 DB Strict Press 6 Single Arm DB Rows (Elevated Plank) 10 Weighted Front Rack Lunges (DB or KBS)... Read More

STRENGTH: Back Squat: Heavy set of 2 Then 4 x 3 @ 85% of Double WOD: 3 Rounds for Reps Min 1 – Strict Pull-ups... Read More

Strength: Deadlift (Heavy set of 5) WOD: Tabata 20 sec work, 10 sec rest x 8 Toes to Bar Rest 1 Minute Lateral Burpees over... Read More

Oly: Clean and Jerk: Build to a heavy 2 + 2 5 x 1 + 1 @ 90% of 2+2 WOD: For Time 3 Rounds... Read More

Oly: Power Snatch + Snatch Build to a heavy single Then 5 x 1 @ 85% of Heavy Single WOD: For Time 15-12-9 Power Snatch... Read More

Monday: Front Squats: Build to a heavy double Then 4 x 2 @ 90% of heavy double WOD: 4 Rounds For Time 25/20 Calorie Row... Read More