WOD

OLYMPIC LIFTING Grace For Time: 30 Clean and Jerks 135/95#  

METCON MONDAY (AMRAP-Rounds) EMOM 30 Min 1: 12 Alternating BB OH Lunges 95/65# Min 2: 12 Burpees Min 3: 12 Wall Balls 20/14# BEGINNER Min... Read More

METCON (No Measure) AMRAP 25 @ EASY pace: 30 Alternating Walking Lunge Steps 30ft Bear Crawl 30 cal Row/Bike/Ski Erg 30 sec Hollow Hang 30... Read More

STRENGTH every 2 min for 10 min Single Arm DB Bench Press (5×8 each arm)   METCON (Time) AMRAP 15 5 CTB 20 Alternating DB... Read More

STRENGTH (Superset) every 3 min for 15 min Back Squat (5×5 @ 90% of last week’s 5RM) Suitcase Deadlift (5×8 @ last week’s heaviest weight)... Read More

STRENGHT (superset) Every 3 min for 15 min Shoulder Press (5RM) Tuck Ups (5×15) METCON (Time) Every 3 min for 12 min 5 Hang Power... Read More

STRENGTH (Superset) Every 3 min for 15 min Single Arm KB Bent Over Row (5×8 @ last week’s heaviest weight) Single Arm KB Upright Row... Read More

OLYMPIC LIFTING Squat Snatch (5 touch and go reps EMOM for 10 min) Build to moderate weight   Beginner stay light!

METCON MONDAY With a partner alternating full rounds: 30 RFT (total): 3 Strict HSPU 6 Burpees over the erg 9 cal Row/Bike/Ski

METCON With a partner: 2 RFT @ conversational pace: 800m Run (together) 30 MB Sit Ups (pass ball back and forth each rep) 30 sec... Read More