WOD

STRENGTH Every 3 min for 12 min Back Squat (5×5 @ 90% of last week’s 5RM) *if you didn’t complete a 5RM last week, do... Read More

OLYMPIC LIFTING Every 2 min for 16 min Power Snatch + Hang Squat Snatch + OHS (8×1 climbing)

METCON (Time) 8 RFT at conversational pace 8 Burpees 8 Ring Rows 8 Sit ups 8 Super mans  

METCON Cross Training Games Open 17.5 (Time) 10 Rounds for Time of: 9 rounds of thrusters 95/65# 35 Double – Unders *40 minute time cap... Read More

STRENGTH Back Squat (5RM) KB Suitcase Deadlift (4×8 each arm) METCON AMRAP 6 5 Deadlifts 185/135# 3 Hang Power Cleans (same bar) 1 Rope Climb... Read More

STRENGTH   Shoulder Press (5 Rep Max) Tuck ups (4×12) METCON (no measure) EMOM 12 Min 1: 6 each Alternating Single Arm KB Push Press... Read More

STRENGTH Single Arm KB Bent Over Row (4×8 each arm) Single Arm KB Upright Row (4×8 each arm)   METCON (AMRAP – Rounds and Reps)... Read More

OLYMPIC LIFTING (Every 2 min for 16 min) Power Clean + Hang Squat Clean + Split Jerk (8×1 climbing)    

METCON (3 Rounds for Time) 21-15-9 Pul Ups Burpees Rest 5 Minutes 15-12-9 Pistols each leg Box jumps 24/20″ Rest 5 Minutes 9-6-3 Deadlifts 275/195#... Read More

METCON (AMRAP-Rounds and Reps) AMRAP 30 @ easy pace: 800m Row 20 Hollow Rocks 20 Air Squats 20 Arch Rocks 80 Double Unders