WOD

OLYMPIC: 5×2 Below the knee Hang Squat Clean 7×1 Jerk METCON: 34…21…13…8 of: Ski Calories Clean n Jerk… (progressively heavier) (1min Rest after each round)... Read More

STRENGTH: Back Squat 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 5 Wall Walks 200m Run 2min Rest then: 3... Read More

OLYMPIC: 5×2 Below the knee Hang Squat Snatch 7×1 Heaving Snatch Balance METCON: 15min EMOM of: :20sec AMRAP of Bike Cals 2 Bar Muscle Up... Read More

STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 METCON: Every 3min for 18min: 15 Snatches…95/65 15 HSPU…45’s For Slowest Round

8 Rounds of: 10 Weighted Chin Ups…25/15 10 Shoulder Press…115/65 10 Back Squats…185/125 30m Reverse Sled Drag…270/225 For Time

OLYMPIC: 5×3 Snatch Pull 4×3 Snatch 5×3 High Hang Squat Clean ZONE 2: 2400m Row 2000m Ski 1600m Run For Recovery

OLYMPIC: 7×1 Clean Deficit Deadlift 5×1 Clean n Jerk Complex (1 Squat Clean, 3 Front Squats, 1 Jerk) METCON: 2 Rounds of: 7min AMRAP of:... Read More

STRENGTH: 7…5…3 of: Weighted Pull Up Barbell Bent Over Row DB Pull Over METCON: 34…21…13 of: Bike Cals KB Swings…70/53 Toes to Bar (3min Rest... Read More

Every 8min for 32min: 30/24cal Ski 10 Double DB Thrusters 9 Ring Muscle Ups 10 Double DB Thrusters For Slowest Round

CORE VALUES: 3 Rounds of: 1min AMRAP Grasshoppers 1min AMRAP Sit Ups 1min Plank METCON: 2 Rounds of: 2min AMRAP Bike Cals 2min Rest 2min... Read More