WOD

Oly: Every :90 for 7 Rounds Build in weight each round. 1 Snatch Deadlift + Shrug 2 Power Snatch 3 Overhead Squats WOD: 4- 6... Read More

Partner WOD 12 Rounds for Time Partner 1 10 Alt DB Snatch (50/35) 10 Box Step Overs w/ single DB Partner 2 15/10 Cal Bike... Read More

Back Squat: 5 x 4 w/ 4 second tempo WOD: 15 min AMRAP 10 Thrusters (100/70) 10 Lateral Burpees over bar **Every 3 min Run... Read More

Strength: Push Press: Heavy set of 8 WOD: 5 Rounds on a :90 clock 15 Toes to Bar Max Hand Release Push Ups Rest 10... Read More

15 Min EMOM 1 Clean and Jerk (225/135) 1 Ring Muscle Up Scale: 3 Strict Pull Ups + 3 Dips WOD: 10 Min AMRAP 5-10-15-20..... Read More

Teams of 3 For Time (30 Minute Cap): 90/60 Calorie Bike, 75 Power Snatches, 75 Overhead squats (75/55) 90/60 Calorie Bike, 60 Power Snatches, 60... Read More

Back Squat: 5 x 5 w/ 4 second tempo WOD: EMOM 16min Min 1 10 Thrusters 95/65 Min 2 10 Pull Ups Min 3 15... Read More

Shoulder Complex: 4 Strict Press + 3 Push Press + 1 Jerk *Build to a heavy complex WOD: 10 Min EMOM Min 1 :30 Toes... Read More