WOD

STRENGTH: Work up to a heavy 1 rep Snatch METCON: 27…21…15…9 of: HSPU…35’s Snatch…115/75 For Time

CORE VALUES: Tabata Core 4 Rounds of: 20sec HS Hold 10sec Rest 20sec Hollow Hold 10sec Rest 20sec Plank 10sec Rest 20sec Sit Ups 10sec... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 27 Wall Balls…20/14…10/9 15 Pull Ups (sub- 6 Ring... Read More

STRENGTH: Wendler week 2 Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 400m Run 63 Bench Press…135/85 (6) 30m Reverse... Read More

STRENGTH: Take 10mins to work up to a heavy single Clean n Jerk. METCON: Every 9min for 27min: 63/50cal Bike 21 Clean n Jerk…135/95 For... Read More

STRENGTH: Wendler week 2 Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 20min: 15/12cal Row 12 DB... Read More

55…34…21…13 of: Ski Cals Row Cals Bike Cals Snatch…75/55 For Time (Women- 44…27…17…10) (50min Time Cap)

STRENGTH: Work up to a heavy DB Clean METCON: 10 Rounds of: 10cal Run 8 DB Hang Cleans…70/50’s 20m Burpee Broad Jump For Time

STRENGTH: Warm up to a heavier Thruster then you will be using for the workout METCON: 21 Pull Ups 42 Double Unders 21 Thrusters…95/65 18... Read More

CORE VALUES: 3 Rounds of: 21 DB Sit Ups 1min Plank 15 Good Mornings 9 Strict Toes to Bar METCON: 3 Rounds of: 6min AMRAP... Read More