WOD

Squat clean 6-1 (They do not have to be touch n go) Warm up to about 65-70% BUILD 6 squat cleans Rest 1 mins 5... Read More

Jerk Work up to one heavy Rep Work up to one heavy Rep Metcon (AMRAP – Rounds and Reps) 15 min amrap 7 Snatches (95/65)... Read More

Metcon (Time) Start with 800m row (just to start with) 5 rounds 12 pull ups 16 push ups 12 kbs (70/35) Back Squat Nice N... Read More

Metcon (Time) EMOM 5mins 1 clean 2 jerks @ 80% at the 5min mark 400m run rest 1 min 800 m run rest 2 min... Read More

2/6/18 hang power cleans 1rep @65% 1 rep @ 70% 1 rep@75% 1rep @80% (1rep @85%)3 Metcon (Time) 21-15-9 Deadlift (205/155) (185/135) HSPUS (mod db... Read More

Thruster  (Work up to heavy 3) 12 Thrusters Rest 9 Thrusters rest 6 Thrusters rest 3 thrusters Metcon (Time) 800 m run 30 clean n... Read More

2/2/18 Farmers Carry Turkish Get Up (3×2 (1 each arm)) @80% Metcon (Time) 6 rounds farmers carry 8 db front squats (60/35) 8 db lunges... Read More

Metcon (Time) 400m run rest 1min 200 x3 rest 30 sec 400m run rest 1min 200×3 rest 30 secs 6 dumpster runs (From the trash... Read More

Backsquat to 90% 2 backsquats @ 75% 1@ 90% 2@75 1@90% 2 @75% Score: what did you get at 90% Metcon (Time) buy in: 35... Read More

Backsquat to 90% 2 backsquats @ 75% 1@ 90% 2@75 1@90% 2 @75% Score: what did you get at 90% Metcon (Time) buy in: 35... Read More