WOD

Conditioning: Tabata: Handstand Pushups Rest 4 Min Tabata: Floor Press (135/95) WOD: 30 – 20 – 10 Echo Bike Cal Wall Balls

Front Squat: Heavy set of 5 Conditioning: 6 minutes Max Ring Muscle Ups in 6 minutes Scale: Max Rounds of 3 Pull Ups + 3... Read More

Olympic total 15 minutes to find a heavy Snatch 15 minutes to find a heavy Clean and Jerk Core: 100 Sit Ups for Time

Intervals: 40 Sec on 20 sec off for 8 Rounds Echo Bike Cal (Beat last weeks score) Rest 5 Minutes Wall Balls WOD: 3 Rounds... Read More

Back Squat: Heavy 5 Conditioning: 100kb Swings for Time (53/35) WOD: For Time 150 Double Unders 30 Toes to Bar 30 HRPU 150 Double Unders

Conditioning: Tabata: Hang Power Clean (95/65) Rest 4 Min Tabata: Sit Ups WOD: For Time 100 Pull ups ** Everytime you break 5 Power Cleans... Read More

Front Squat: Heavy set of 5 Conditioning: EMOM for 7 Minutes 7 Deadlifts (225/135) 7 Handstand Push Ups (Sub standing DB Press) WOD: 12 Min... Read More

Snatch: Snatch Doubles, (Work to a heavy double) Accessory: A1: Floor Press 5 x 10 A2: Single Arm DB/ KB Lunge 5 x 20 Steps... Read More

Intervals: 40 Sec on 20 sec off for 8 Rounds Echo Bike Cal (Beat last weeks score) Rest 5 Minutes DB Snatch (50/35) WOD: In... Read More

Thruster: 1 Rep Max Conditioning: 10 Min EMOM 7 Toes to Bar 7 Burpees WOD: For Time 4 Rounds 50 Double Unders 25 Shoulder to... Read More