WOD

Metcon: 21…15…9 of: Squat Cleans…135/95 Strict HSPU’s For Time (10min Time Cap) Auxiliary: “MURPH” Practice 800m Run 4 Rounds of: “CINDY” (8min Time Cap) This... Read More

Strength: 80% x 3 Deadlift 85% x 3 Deadlift 90% x 3 Deadlift 50% x 10 Deadlift Metcon: 2 Rounds of: 7min AMRAP of: 40/30cal... Read More

ENDURANCE: 200cal Row 40 30m Shuttle Touches (Every 2min 30m Low Bar Prowler Push…0) For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 21 Snatches…135/95 21 Ring Dips For Time (Both partners share Reps)

Strength: 75% x 5 Back Squat 80% x 5 Back Squat 85% x 5 Back Squat 50% x 10 Back Squat Metcon: 21…18…15…12…9…6 of: Heavy... Read More

3 Rounds of: 7min AMRAP of: 22/18cal Bike 18 Toes to Bar 22/18cal Row 7min Rest For Total Reps

Strength: 75% x 5 Shoulder Press 80% x 5 Shoulder Press 85% x 5 Shoulder Press 50% x 10 Shoulder Press Metcon: 15…12…9…6…3 of: Power... Read More

5 Rounds of: 4min AMRAP of: 15 Strict HSPU’s…floor 15 Heavy Wall Balls…30/20…10/9 15/12cal Row 15 Burpee OVER plate 4min Rest For Total Reps

Strength: Wave 2 of Wedler’s 5,3,1 strength starts today. Use your new established 1RM for this weeks calculations if it is higher than your previous... Read More

ENDURANCE: 4 Rounds of: 1000m Row 70 Double Unders 30 Butterfly Sit Ups 400m Run For Time 2017 Memorial Day “MURPH” Monday, May 29th 10:00am... Read More