WOD

30 Rounds of: (2) 10m Shuttle Touch 7 Jumping Air Squats 5 KB Swings…70/53 3 Burpee 1 Ring Muscle Up (sub- 3 Pull Ups) For... Read More

CORE VALUES: 21…15…9 of: Med Ball “Around the world” Knee Raise Grasshoppers DB Sit Ups METCON: 4 Rounds of: 1min AMRAP of Treadmill Cals 2min... Read More

STRENGTH: 7…5…3 of: Shoulder Press Bench Press Dip METCON: 8 Rounds of: 8 Snatch…135/95 8 OHS…135/95 12/8cal Bike 1min Rest For Time (23min Time Cap)

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