WOD

STRENGTH Back Squat (4×6 climbing)   METCON FT: 30 Alt. KB Goblet Hold Lunges 53/35# 30 KB Sumo DLHP 30 American KB Swings *EMOM, including... Read More

OLYMPIC LIFTING Hang Squat Snatch (5×2 climbing)   STRENGTH Snatch Pull (3×5 climbing)   METCON EMOM 11 Min 1: 10 Power Snatches (light) Min 2:... Read More

METCON AMRAP 30 400m Run 20 each S/A DB Renegade Rows 50/35# 500m Row 20 each S/A DB Push Press 50/35#   Beginner AMRAP 20... Read More

METCON FT with a partner: 2000m Run 200 Double Unders 20 Strict TTB 200 Double Unders 2000m Row   Beginner: FT with a partner: 1... Read More

STRENGTH Superset A1: Bench Press (6×3 climbing) A2: Bent Over Row (6×8 climbing)   METCON FT: 20 Rope Climbs *E2MOM including at 0:00, 10 STOH... Read More

STRENGTH Deadlift (6×3 climbing)   METCON FT: 21 Box Jumpovers 30/24″ 15 Burpee Box Jumpovers 24/20″ 9 each DB Stepovers 50/35# 24/20” Beginner FT: 21... Read More

WARM-UP Foam roll behind armpits, chest, around scaps 15 Supine Weighted PVC Pass Throughs (https://www.youtube.com/watch?v=PmzbBbfUAHE) 15 each Crab Position Reach Overs (https://www.youtube.com/watch?v=zTw_eZGWmzw) SKILL A1) 3×5... Read More

Strength Back Squat (6×3 climbing) Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Alt. Pistols 12 Burpees 12/9 cal Row Beginner AMRAP 12 8... Read More