WOD

Strength: Take 6mins to work up to a heavy 2 rep Back Squat with impeccable form. Use that weight for the following percentages. 6@70% 4@80%... Read More

Tester: Take two opportunities to do 10 max effort pulls on the rower. Rest 3mins between efforts. Observe what your max CALHR out out is... Read More

Strength: 5min EMOM of: 3 Power Cleans -work up to a heavy triple Metcon: 2 Rounds of: 30 Front Squat…135/95 30 Power Clean…135/95 30/20cal Bike... Read More

Strength: 6min EMOM of: 3 Strict C2B Pull Ups 3 Shoulder Press Metcon: 4 Rounds of: 3min AMRAP of: 30m Sled Push…270/180 (cash in) 22... Read More

Strength: Take 6min to work up to an aesthetically pleasing heavy 2rm Sump Deadlift. Use that weight for the following percentages. 6@70% 4@80% 2@90% Metcon:... Read More

100/80cal Bike (cash in) 5 Rounds of: 20 Push Ups 20 KB Swings…70/53 20 Goblet Squats…70/53 400m Sled Drag…45/25 (cash out) 800m Run (cash out)... Read More

30 Snatches…115/75 20 Pull Ups 30 Clean N Jerks…115/75 20 Pull Ups 30 Thrusters…115/75 20 Pull Ups For Time (15min Time Cap)

Strength: Take 6mins to work up to a technical aesthetically pleasing heavy 2rm Back Squat. Take that weight and use that number for the following... Read More

Strength: Take 6min to work up to an impeccable looking 2rm Bench Press. Use that weight for the following reps and percentages: 6@70% 4@80% 2@90%... Read More

**ONLY 1 CLASS TODAY 10:30am** HAPPY 4th of JULY With a partner, complete the following: 25min AMRAP of: 20 Bear Complex…95/55 20 G.I. Janes (Every... Read More