WOD

Squat Clean (1 rep max) Metcon (Time) 200m run 30 ground2OH (75/45) (95/65) 30 front sqts 30 db snatches (45/20) (60/35)

Snatch-Progression 6 rounds @70% 1 below the knee snatch 1 hang snatch 1 full snatch Metcon (Time) 3 rounds 1 Curtis P (95/65) (135/95) 12... Read More

Bunny Run Metcon (Time) 2 rounds 200m run 21 Thrusters (95/65) (135/95) 200m run 15 Ch2 bars (Pull ups) 200 m run 9 clean n... Read More

3/30/18 Snatch 70-75% 3 rounds 2 snatches at 75% 4 snatches at 70% Metcon (Time) 5-1 Clean in jerks (you choose) 20 pushups 1-5 Rengade... Read More

SH2OH Complex Nice N Easy 3 rounds 3 strict press @ 65-70% ACROSS 2 push press 1 Jerks Metcon (AMRAP – Rounds and Reps) 15... Read More

SH2OH Complex Nice N Easy 3 rounds 3 strict press @ 65-70% ACROSS 2 push press 1 Jerks Metcon (AMRAP – Rounds and Reps) 15... Read More

Back Squat 75% ACROSS 6×3 75% ACROSS Metcon (Time) Clean N Jerk EMOM & 3 rounds EMOM 4 mins Clean N Jerk Build to one... Read More

Metcon (Time) 10 wall balls (20/14) (30/20) 20 box jumps 15 wall balls 20 sh2oh 25  wall balls 20 deadlifts 30 wall balls 20 front... Read More