WOD

Anniversary WOD/4th JULY Metcon Metcon (Time) 4 rounds 800m run 13 Pull ups 13 Box Jumps (20/24) 13 Thrusters (95/65) 13 burpees We opened up... Read More

Squat Clean Work up to a heavy 3 squats cleans Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power... Read More

2 cleans +1 Jerk @65% @70% @75% @80% (@83%)x3 Metcon (Time) 21-15-9 Snatch (65/95) Front Squat (65/95) Rest 1 minute 3-2-1 Power Cleans (135/185) Renegade... Read More

Metcon (AMRAP – Rounds and Reps) 2 rounds of: 3min amrap 5 ch2bars (7pullups) 7 kbswings (35/70) Rest 1 min 4min amrap 9 wall balls... Read More

I’m So Sore! Back Squat Nice N Easy 4×12 @ 65-75% ACROSS Metcon (AMRAP – Reps) EMOM: 6mins 5 Deadlifts (315/225) 15 bar jump over... Read More

Deadlift Run Turk: Turkish get ups 4×6 (3reps per arm) Across @65-70% Rds: Metcon (Time) 5 rounds 20 v-ups (mod: situps) 25 hand release push... Read More

Hang Clean Practice Hang Power Cleans (Work on Hook Grip and Hip pop & quick Elbows ) Work up to 5 heavy Power Cleans Metcon... Read More

Front Squats 6 @ 65% 5@75% 4%80% 3@ 85% 2@90% 1@95% clnrn: Metcon (Time) 800m run 10 power cleans (225/155) 600m run 15 power cleans... Read More

15 min amrap 50 Double Unders 15 wallballs 10 push ups 5 ch2bars      

Snatch in 3’s 3@ 65-% 3 @ 70% 3@80% x2 3@85%x2 Metcon (Weight) EMOM 8mins Even: 5 clean n jerks (95/135) Odd: 12 bx jumps... Read More