WOD

Monday:  Strength: 5 Rep Max Back Squat (Beat Last Week) Conditioning: 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups 20-18-16-14-12-10-8-6-4-2 Push-ups 1-2-3-4-5-6-7-8-9-10 Power Cleans (155/105)

Conditioning: 25 Min AMRAP  800m Run  3 Power Cleans (185/120) 2 Squat cleans 1 Jerk 3 Ring Muscle Ups

Strength: A1: BTN Shoulder Press: 5 x 6 A2: Ring Pull Ups: 5 x 5 A3: Sled Push (Sprint)  5 x 140ft Conditioning: For Time... Read More

Oly:  Build to a heavy complex of: 3 Position Power Snatch (Top Down) High Hang, Hang, Floor Conditioning: Alternating EMOM 16 Minutes Min 1: 12... Read More

Conditioning: 3 Minutes of 1 Minute off for  5 Rounds. 400m Run  W/Time remaining Max Deadlifts (225/155) Core: 6 Minutes of: 50 Russian Twist 40... Read More

Strength: 5 Rep Max Back Squat Conditioning: 5 Rounds for time  12 Shoulder to Overhead 95/65 9 Hang Snatch  6 Overhead Squats

Benchmark Workout “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats *Cannot break them up

Strength: A1: BTN Shoulder Press: 5 x 8 A2: Ring Rows: 5 x 12 A3: Sled Push 5 x 140ft Conditioning: For Time 30 Cal... Read More