WOD

METCON 2 rds at sustainable aerobic pace: 3 min as far as possible Row 3 min as far as possible Run 3 min AMRAP Box... Read More

STRENGTH Superset A1: Bench Press (4×4 climbing) A2: Bent Over Row (4×8 climbing)   METCON 10-1 STOH 95/65# Pullups *20 DU after every round*  ... Read More

STRENGTH Deadlift (4×4 climbing)   METCON FT: 50 Wall Balls 20/14# 5 DL 315/225# 40 WB 4 DL 30 WB 3 DL 20 WB 2... Read More

SKILL Bar Muscle-ups (5-10 minutes of play) Time to get that first Bar Muscle Up! Bar Kip + Hips to Bar Kip (4×3) 1 Bar... Read More

OLYMPIC LIFTING Snatch DL + Hang Power Snatch + Hang Squat Snatch (5×2 climbing) From above the knee. You can go touch and go for... Read More

METCON 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo,... Read More

STRENGTH Superset A1: Bench Press (8×2 climbing) A2: Bent Over Row (5×7 climbing)   METCON FT: 30 Pullups 20 each Alt. DB Snatches 50/35# 10... Read More

STRENGTH Deadlift (8×2 climbing)   METCON (AMRAP – Rounds and Reps) AMRAP 14 14 Alt. DB Box Stepovers 24/20″ 50/35# 7 Burpee Box Jumpovers 24/20″... Read More