WOD

CORE VALUES: 100 DB Sit Ups 100 “Round the world” Knee Raises (Knees up to the right, move them over to the left, bring them... Read More

STRENGTH: 7…5…3 of: Deficit Deadlift C2B Pull Up METCON: 13…21…34 of: HSPU…45’s Snatch…115/75 Bike Cals (9…15…21) For Time

10…9…8…7…6…5…4…3…2…1 of:Deadlift…295/220Bench press…195/135Squat clean…145/105 For Time

OLYMPIC: Clean n Jerk  3×3 @ 75% Clean Pull 3×3 @ 100% Snatch 3×3 @ 75% Snatch Pull @ 100% ZONE 2: 2 Rounds of: 10min... Read More

OLYMPIC: 7×1 CnJ Complex (1 Squat Clean, 1 Hang Squat Clean, 1 Split Jerk) METCON: 3 Rounds of: 9 Power Clean…185/125 21 Dips Rest 2min... Read More

STRENGTH: 7…5…3 of: Front Squat Strict Chest to Bar METCON: 34…21…13 of: Bike Cals (27…16…10) Chest to Bar Pull Ups Front Squat…115/75 1min Rest For... Read More

11 Rounds of: 7 Toes to Bar 11 DB Hang Clean n Jerks 10m Walking Lunge 9/7cal Ski 10m Walking Lunge 3 S DB Devils... Read More

CORE VALUES: 1min…45sec…30sec of: Hollow Hold Rt side plank hold Lf side plank hold Plank hold METCON: 4 Rounds of: :40sec AMRAP of Bike 1:20min... Read More

STRENGTH: 7…5…3 of: Shoulder Press Deadlift METCON: Every 3min for 21min: 15 High Wall Balls…20/14…12/11 10 Snatch…115/75 5 Burpee Over Bar For Slowest Round

5 Rounds of: 9 S DB Shoulder to OH…80/55 7 Deadlifts…315/225 5 Ring Muscle Ups 1min Rest For Time