WOD

WOD: 27-24-21-18-15-12-9-6-3 Front Squats (135/95) 200m Run between each set

STRENGTH: 16 Min EMOM Alternating between rep  Min 1: 5 Strict Pull Up Min 2: 12 Bent Over Rows Min 3: 12 Upright Rows  Min... Read More

WOD:  For Reps 4 Min on 4 Min off Round 1 27 Row Calories 15 Box Jump Overs (24/20) Max Reps Devils Press (50/35) Rest... Read More

WOD: For Time 4 Rounds of: 50 Double Unders 40 Wall Balls 30 Push Ups 20 Toes to Bar 1 Rope Climb

Conditioning 1  Every :90 for 6 Rounds 2 Power Cleans + 1 Clean + 5 Lateral Burpees over bar 80% of weaker lift. WOD: Benchmark... Read More

STRENGTH: Tempo Front Squats 42×0 4 seconds down, 2 second pause explode up 6 x 4 AHAP WOD: “Annie” 50-40-30-20-10 Double Unders Sit Ups

STRENGTH: A1 Floor Press: 5 x 8  A2 Empty Bar Bulgarian Split Squats: 5 x 20 Reps each leg  WOD: For Time  Partners 100 DB... Read More

Oly: 2 Clean + 1 Jerk  Build to a heavy complex WOD:  3 Rounds 3:00 min AMRAP  8 Thrusters (95/65) 12/9 Cal Bike  3 Min... Read More