WOD

21min AMRAP of: 20m Bear Crawl (sub- 10m HS Walk) 12 Chin Ups 12 S Arm DB Hang CnJ…70/50 14cal Run For Total Reps

OLYMPIC: 7×2 Heaving Snatch Balance 7×2 Muscle Snatch 4×3 Hang Snatch High Pull (above the knee) ZONE 2: 5 Rounds of: 7min AMRAP of: 500m... Read More

OLYMPIC: 3 Position Snatch (floor, below knee, above knee)- 4×3 @ 60%, 65%, 70%, 75% Snatch Pull- 3 @ 90%, 2 @ 90%, 3 @... Read More

STRENGTH: 7…5…3 of: Bench Press DB Shoulder Press Dips METCON: Every 4min for 20min: 24/18cal Ski 12 Deadlifts…185/125 9 Hang Cleans…185/125 6 S2OH…185/125 For Slowest... Read More

Every 10min for 30min: 90m Sled Push…45/25 40 High Wall Balls 30 Box Jump Overs 20 Toes to Bar 10 Burpee Muscle Ups (sub- GI... Read More

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