September 29, 2017

Hang Clean N Jerk + Deadlift 2 Hang Clean N Jerks + 4 deadlift @75-80% x3 Metcon (Time) 80 dumbbell snatch (60/35) (every time you... Read More

Metcon (Time) 200m run 25 vups 200m run 25 plated sit ups 200m run 1:00 min plank 200m run 25 leglifts 200m run 1:00 min... Read More

Push Press 5@65% 4@75% 3@80% 2@90% Metcon (Time) EMOM 6 Mins Even: 10 HSPUS ODD: 10 DB lunges (60/35) Straight into 5-1 BMUPS Sumo deadlift... Read More

Back Squat (6 reps each time you go ) 5 Backsquats + 1 Pause at the bottom 3 seconds @70% Across x 3 Ring Dips... Read More

Snatch + OH Squat 3 Snatch + 3 OH Squats @65% @70% @75% @80%x2 Metcon (Time) 20-10-20 Box Jumps (20/24) 30 DU’s Each Round (60... Read More

Power Clean (70-75%) 4 Power Cleans @ 60% 3 Power Cleans @65% 2@ 70% 2@75%x3 Metcon (3 Rounds for reps) 3 min AMRAP 12 Dead... Read More

Partner WOD: 2 rounds 1000m ROW 1000m RUN

back squat 70-75% (ACROSS) 6×6 Back Squat @ 70-75% deadlift 3×5 @70% ACROSS Metcon (Time) 2 rounds 12 front squat (95/65) (135/95) 24  wall balls... Read More