WOD

Auxiliary: 3min AMRAP of: Hollow Rock n Roll Metcon: 21/6…18/5…15/4…12/3…9/2…6/1 of: Clean n Jerk…115/75 Rope Climbs For Time (15min Time Cap)

Strength: Back Squat deloading: 60% x 5 Back Squat 65% x 5 Back Squat 70% x 5 Back Squat Metcon: 100cal Row 30 OHS…165/115 10... Read More

5 Rounds of: 4min AMRAP of: Cash in: 25m Prowler Push…360/270 Then: 15 Toes to Bar 9 Burpee onto Plate 15 Chest to Bar Pull... Read More

Strength: Deloading Shoulder Press 60% x 5 Shoulder Press 65% x 5 Shoulder Press 70% x 5 Shoulder Press Metcon: 27…21…15…9 of: Bench Press…115/65 KB... Read More

Strength: This week is a deloading week for strength. Next week we will retest 1RM in Deadlift, Shoulder Press and Back Squat. 60% x 5... Read More

ENDURANCE: 40min AMRAP of: Bike Cals (At 0:00 and every 4min complete 400m Run) For Total Bike Cals OLYMPIC- Clean n Jerk

20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats (Partner front rack holds…185/125 while other works) For Total Reps Congrats Evan for... Read More

6 Rounds of: 15 S. Arm KB Hang Snatches 2 Rope Climbs 15/12 Cal Row 1min Rest (18min Time Cap)

Strength: 75% x 5 Back Squat 80% x 3 Back Squat 95% AMRAP of Back Squat 50% x 10 Back Squat Metcon: 21…15…9 of: Power... Read More

5 Rounds of: 3min AMRAP of: 12 HSPU’s…45’s 6 30m Shuttle Touches 3min Rest For Total Reps