WOD

Strength: Back Squats 8 Reps in :12 5 sets WOD: For Time 8 Rounds 12 T2B 35 Double-Unders 15min Cap

STRENGTH: Tempo Front Squats 40X0 4 seconds down, explode up 7 x 3 AHAP WOD: 10 Rounds For Time 1 Power Clean (225/135) 2/1 Wall... Read More

Teams of 3 20 min AMRAP 1500m Row 150 Burpees over Rower 150 Pull Ups 150 KB Swings (53/35) 150 Box Jump Overs (24/20) *Every... Read More

Oly: Clean and Jerk: 3+3 Find a set of 3 Cleans then 3 Jerks WOD: 5 Rounds For Fastest Time 15/10 Calorie Assault Bike 2... Read More

Strength: Tempo Deadlift Heavy set of 5 4 Seconds down to floor WOD: For Time 10-9-8-7-6-5-4-3-2-1 Floor Press  (Body Weight) Hang DB Squat Clean (50/35)

Strength: Back Squats 10 Reps in :15 5 sets WOD: 100 Toes to bar *Every time you break 15 Cal Bike, 10 Cal Row 15... Read More

WOD: Teams of 3 0:00- 8:00 100 / 80 cal Bike W/ Time Remaining Max Wall Balls Rest 2 Min 10:00 – 18:00 100/80 Cal... Read More

WOD: For Time 1 Mile Run 21 Hang Snatch (95/65) 800m Run 21 Hang Snatch 1 Mile Run Mobility: Coaches choice

Oly: 1 Power Clean + 2 Front Squats + 1 Jerk *Build to a heavy complex WOD: Every 3 Min for 15 Minutes 15 Toes... Read More

Strength: 16min Emom Min 1 2 Rope Climbs Min 2 10 Diamond Push Ups Min 3 :30 second Plank Hold Min 4 Rest WOD: For... Read More