WOD

Strength: Front Squat + Jerk  Build to a heavy 5 + 2 Conditioning: Hero Workout “Randy” For Time  75 Power Snatches 75/55

Bring a Friend Day. Conditioning: 5 Rounds of: 1 Min Max Cal Rowing  1 Min Max Cal Bike 1 Min Max Reps Burpees 1 Min... Read More

Strength:  5 x 1 Power Clean + 6 Push Press *No Cycling the Barbell. Reset every rep. Conditioning: For Time  1 min Max Calories Bike... Read More

Conditioning  For Time  2k Row  100 Single arm DB Push Press (50/35) 50 Toes to Bar  Core Work  Accumulate 8 Min in a low plank... Read More

Strength: Strict Press: 8/8/8/6/6 Conditioning: 10 Rounds for Time  30 Unbroken Double Unders *If you trip up 10 Burpees and start that round over  *12... Read More

Oly: 2 High Hang Snatch + Hang Snatch  *Build to a heavy double  Conditioning: 14 Min AMRAP  Max Unbroken Thrusters (95/65) 250m Row or 200m... Read More

Push Press 5 x 8 *No Cycling the Barbell. Reset every rep. Conditioning: EMOM: 24 Minutes  Min 1: 5 Single arm Dumbbell Press Each arm ... Read More

Conditioning  For Time  0:00 – 18:00  1200m Run or 1400m Row 80 Wall Balls (20/14)  40 Pull ups 18:00 – 26:00 1 Rep Max Cluster 

Strength: Strict Press: 5 x 8  Conditioning: AMRAP 16 Min  6 Lateral Burpees over Dumbbell  12 Alternating Dumbell Snatch (50/35) 24 Double Unders 

Strength: Push Press:10/8/8/8/8 Conditioning: 4 Min AMRAP  5 Power Snatch 95/65 7 Toes to Bar  Rest 4 Min  4 Min AMRAP  3 Power Snatch 115/80... Read More