WOD

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

ENDURANCE: 3 Rounds of: 1000m Bike 1000m Row 33 Butterfly Sit Ups 33 Russian Twists…20/14 800m Run 2mins Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 21min AMRAP of: 25m Low Bar Prowler Push…90/50 25m High Bar Prowle Push…90/50 10 Burpee Box Jump Overs…20/18″ For... Read More

Strength: 10mins to establish a TnG Clean n Jerk Metcon: 21…15…9 of: Calorie Row Clean n Jerk…115/75 Toes to Bar (1min Rest between sets) For... Read More

60/45cal Bike 22 S. Arm Hang KB Snatches…70/53 48 High Wall Balls…20/14…12/11 6 Rope Climbs 48 High Wall Balls…20/14…12/11 22 S. Arm Hang KB Snatches…70/53... Read More