WOD

Strength: 10mins to establish 1RM Back Squat Metcon: 5 Rounds of: 12 Burpee Box Jump Overs…24/20″ 7 Ring Muscle Ups (sub- 21 Ring Rows, 21... Read More

21min AMRAP of: 21cal Row 21 Med Ball Sit Ups 21 Grasshoppers 15 Toes to Bar (Every 3min 3 30m Shuttle Touches) For Total Reps

Strength: 10mins to establish 1RM Shoulder Press Metcon: 27/6…21/5…15/4 of: Clean n Jerk…115/75 Rope Climbs For Time (15min Time Cap)

Strength: This is the last week of Wendler for Deadlift, Back Squat and Shoulder Press. We will be testing our 1RM for each. 10mins to... Read More

ENDURANCE: 3 Rounds of: 800m Run 800m Row 100 Double Unders 3min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 12 Rounds of: 15 Back Squats…95/55 15 S2OH…95/55 7 Synchro Burpee Over Bars For Time *one partner completes a... Read More

Strength: 75% x 5 Back Squat 85% x 3 Back Squat 95% x AMRAP Back Squat 50% x 10 Back Squat Metcon: 50m Prowler Push…360/270... Read More

24min AMRAP of: 24/16cal Bike 24 Sit Ups 24 KB Swings…70/53 24 Grasshoppers (Every 4min 1min Plank Hold) For Total Reps

Strength: 75% x 5 Shoulder Press 85% x 3 Shoulder Press 95% x AMRAP (10rep Cap) Shoulder Press 50% x 10 Shoulder Press Metcon: 21…15…9... Read More

Strength: 75% x 5 Deadlift 85% x 3 Deadlift 95% x AMRAP (10rep Cap) 50% x 10 Deadlift Metcon: 3 Rounds of: 4min AMRAP of:... Read More