WOD

21min AMRAP of: 3 Rounds of: 20/15cal Bike 10 Burpee Box Jump Over…20/18″ Then: 3 Rounds of: 10 SDLHP’s…135/95 20 Butterfly Sit Ups Then: 3... Read More

Strength: 5x 75% Pull Up 5x 80% Pull Up 5x 85% Pull Up 10x 50% Pull Up Metcon: 5 Rounds of: 22 High Wall Balls…20/14…12/11... Read More

Strength: 5x 75% Snatch 5x 80% Snatch 5x 85% Snatch 10x 50% Snatch *perfect singles Metcon: 21…15…9 of: Hang Snatch…135/95 Shoot Throughs Cal Row (women... Read More

ENDURANCE: 4 Rounds of: 50/40cal Row 50/40cal Bike 50 Double Unders 400m Run 2min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 16min AMRAP of: 12Wall Balls…20/14…10/9 9 KB SDLHP’s…70/53 6 Burpee Box Jump Over…20/18″ For Total Reps (Partner holds barbell... Read More

Strength: 15mins to work up to a 1RM Clean Metcon: 2 Rounds of: 8min AMRAP of: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 20... Read More

Strength: 15min to work up to a 1RM chin Over Bar Strict Pull Up. Use a band if needed and start from a dead Hang.... Read More

22min AMRAP of: 34 Butterfly Sit Ups 17 Burpee onto Plate 34 KB Swings…70/53 34 Grasshoppers (0:00 and every EVEN min, (2) 30m Shuttle touches)... Read More

Strength: Take 15min to work up to a 1RM Bench Press Metcon: 3 Rounds of: 5min AMRAP of: 15 Power Cleans…155/105 25/20cal Row 15 Bench... Read More

Strength: We are going to begin another 8 week cycle building up a 1RM of Snatch, Power Clean, bench Press and Pull Ups. This week... Read More