WOD

OLYMPIC: Snatch Pull 3×3 Snatch 5×2 METCON: 5 Rounds of: 3min AMRAP of: 15cal Row 15 KB Swings…70/53 15 Bench Press…135/95 2min Rest For Total... Read More

STRENGTH: Back Squat 75%x5 85%x3 95%x1 plus METCON: 400m DB Walk (one DB is overhead while the other is at your side) 400m Sled Push... Read More

OLYMPIC: Clean n Jerk Clean Pull 3×3 Clean n Jerk 5×2 METCON: 10min EMOM of: :20sec Bike Sprint Then: 10min EMOM of: :30sec Ski Sprint... Read More

STRENGTH: Deadlift 75%x5 85%x3 95%x1 plus METCON: 10 Rounds of: 12 High Wall Balls…20/14…12/11 6 Sandbag Cleans…150/100 30m Sandbag Carry For Time (30min Time Cap)

Every 2min for 30min: 4 Hang Snatch…165/115 15/11cal Bike For Slowest

OLYMPIC: Power Snatch 5 x 3 Power Clean & Power Jerk 5 x 3(1+1) OHS 5 x 3 ZONE 2: 40min AMRAP of Row Calories... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 3 Rounds of: 3min AMRAP of: 15/12cal Ski 12 DB Thrusters…50/35’s... Read More

OLYMPIC: 5×1 Clean n Jerk 3×2 Clean Pull METCON: 27…21…15…9 of: SDLHP…115/75 Bench Press…115/75 (50 Double Unders after each set) For Time (15min Time Cap)

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON Every 10min for 30min: 38 Wall Balls…20/14…10 38 KB Hang Snatch... Read More

OLYMPIC: 5×1 Snatch 3×2 Snatch Pull METCON: 3min AMRAP of Run Calories 2min Rest 3min AMRAP of Ski Calories 2min Rest 3min AMRAP of Bike... Read More