WOD

Conditioning: 15 Min AMRAP 1,2,3,4,5.. Etc  Rope Climb  200m Run after each round of rope climb Rest 5 Minutes  10 Min AMRAP  12/10 Bike Cal... Read More

Strength:  Every 2 min for 4 rounds: 5 Back Squats Conditioning:  3:00 on, 2:00 off x 4 Rounds: Min 1) DB Snatch (50/35) Min 2)... Read More

Conditioning  4 Rounds  5 min on, 1 min off 100ft KB/DB Front Rack Walk 10 Handstand Push ups 100ft Farmers Carry  10 Handstand Push ups... Read More

Conditioning: For time  42-30-18 Deadlifts 115/80 21-15-9 Shoulder to Overhead 115/80 Core: 50 Sit Ups 100 Russian Twist 50 Sit Ups

Strength: Build to a Heavy Triple Squat Clean  Conditioning:  14 Min AMREP Buy In: 20 Burpee Box Jump Over  30 Single DB Box Step Ups... Read More

Strength:  A1: Floor Press 5 x 10 A2: Box Dips: 5 x 15 Conditioning: For Time  3 Rounds for time  20 Toes to Bar  2... Read More

A1) Zotsman Curls 5 x 10 (double DB) A2) Arnold Curls 5 x 10 each arm  A3) Hammer Curls 5 x 12 each arm  Conditioning ... Read More

Strength:  A1) Back Squat: 12/10/8/6/4 A2) Static Lunges 5 x 20 reps Conditioning: 12 Min AMRAP  200m Run  10 Thrusters 115/80