WOD

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

***NO CLASSES SUNDAY 4/9/23***STRENGTH: 7…5…3 of: OHS Shoulder Press Dip METCON: 5 Rounds of: 20/16cal Row 16 OHS…115/75 8 G.I. Janes For Time (21min Time... Read More

***NO CLASSES SUNDAY 4/9/23*** 10 Rounds of: 30m Sled Push…315/225 10 Heavy Wall Balls 8 S Arm KB Hang Snatch…70/53 For Time

STRENGTH: 7…5…3 of: Deadlift Shoulder Press METCON: 3 Rounds of: 5min AMRAP of: 21cal Row 21 HSPU…25’s 21 Deadlifts…185/125 21 Lateral Hops Over Bar 3min... Read More

OLYMPIC: 4×3 Clean High Pull 7×2 CnJ Complex 1 High Hang Squat Clean, 1 Squat Clean, 1 Jerk METCON: 6 Rounds of: 8 DB Double... Read More

METCON: 5 Rounds of: 90m Reverse Sled Drag…315/225 30/21cal Ski 20 Burpee Bar Touch 1min Rest For Time (32min Time Cap)