WOD

OLYMPIC: 5×2 Power Snatch 5×2 Power Clean ZONE 2: 0:00-24min: 5,000/4,000m Row 24min- 48min: 4,000/3,200m Ski For Recovery **YOGA 10:45am**

This week we will be transitioning away from the pure strength that we were previously doing with Wendler’s 5…3…1. Before we begin another strength cycle... Read More

BUILDER: 15…12…9 of: Strict Pull Ups Bent Over BB Row DB Curls DB Lateral Raise METCON: 800m Run Then: 3 Rounds of: 20 Pull Ups... Read More

OLYMPIC: 7×2 Snatch Complex (1 below the knee, 1 above the knee, 1 Snatch) METCON: Every 3min for 21min: 15/12cal Bike 2 Sandbag Cleans…150/100 10m... Read More

BUILDER: 15…12…9 of: DB Bench Press BB Shoulder Press Dips DB Skull Crushers METCON: 15 Rounds of: 10m Sled Push 7 Toes to Bar 5... Read More

OLYMPIC: 7×2 Clean Complex (1 below the knee, 1 above the knee, 1 clean) METCON: 30min EMOM of: 0:00-15min- 9/7cal Ski 16min-30min- 9/7cal Row and... Read More

CORE VALUES: 100 Sit Ups 100 Russian Twists 100 Grasshopper 9min Cap METCON: 27…21…15…21…27 of: High Wall Balls…20/14…12/11 KB Swing…70/53 For Time (15min Time Cap)

3 Rounds of: 200m Farmers Carry…97/70’s (4) 40’ Sled Drag…225/180 21 Back Squats…185/125 For Time

OLYMPIC: 9×1 Split Jerk from rack 9×2 OHS 3×2 High Hang Clean ZONE 2: 0:00-12min- 5/4mile Echo Bike 12min-24min- 2000/1700m Row 24min- 1mile Slow Jog... Read More

STRENGTH: 8mins to work up to a 1RM Bench Press METCON: 6 Rounds of: 400m Run 2 “CINDY” rounds For Time (22min Time Cap)