WOD

STRENGTH Bench Press (5×5 Climbing) METCON (Time) 3 RFT 12 Burpees 9 Sumo DLHP 70/53# 6 Strict Pull Ups Rest 5 min 2 RFT (same... Read More

STRENGTH Thruster (8RM) METCON (Time) Every 4 Min for 12 min: 400m Run 40 Walking Lunges    

STRENGTH Chin-Ups (3xAMRAP Unbroken) BEGINNER 3xAMRAP UB Ring Rows METCON (Time) 4 RFT: 6 Ring Muscle Ups 9 Each Arm Single Arm KB OHS 35/26#... Read More

STRENGTH Deadlift (8RM) METCON (Time) For Time: 30 Alternating DB snatches 50/35# 35 Box Jumpovers 24/20″ 40 Burpees   BEGINNER 25 Alternating DB snatches 30... Read More

OLYMPIC LIFTING Clean and jerk (1 RM) BEGINNER Sets of 5 at light weight

METCON MONDAY METCON (Time) 2 RFT with a partner: 60 pull-ups 120 Wall Balls 240 Double Unders   BEGINNER 2 RFT with a partner: 40... Read More

METCON (AMRAP-Reps) 2 min max reps at each station: KB Goblet Step Ups Rest 30 sec Single Arm KB Push Press (right arm) Rest 30... Read More

GYMNASTICS Legless Rope Climb (4×3) Modified: 4×5 Strict Rope Get Ups   METCON (Time) 21-15-9 Deadlifts 225/155# Pull Ups   BEGINNER 21-15-9 Deadlifts Ring Rows... Read More

STRENGTH Thruster (3 x 10 Climbing)   METCON (Rounds-Reps) AMRAP 12 3 Strict HSPU 12 OHS 95/65# 48 Double Unders   BEGINNER AMRAP 9 5... Read More

STRENGTH Deadlift (3 x 10 Climbing)   METCON (AMRAP-Reps) EMON 12 Min 1: 40 sec AMRAP Power Cleans 115/75# Min 2: 40 sec AMRAP Box... Read More