WOD

Metcon (Time) 1600 m row rest 2:00 mins 800 m run rest 2:00 1600 m row 800m run

Clean and Jerk Clean and Jerk 5-2 5@70% 4@ 80% 3@ 85% 2@90% Metcon (AMRAP – Reps) 12 min Ladder 3 snatches (95/65) 3 Wall... Read More

Bench Press (4×8 Increase Weight) Metcon (Time) 4 rounds for time: 400m run 10 pull-ups 20 push ups

Metcon (No Measure) 5 minute Plank 50 situps 50 v-ups 5 minute Plank Metcon (Time) Scaled time cap 7mins RX: Time Cap should be under... Read More

Deadlift 6X1 @90% Deadlift 6×1 @ 88-90% ACROSS Metcon (Weight) EMOM 12 Mins MINS 1-7 2 hang power snatch (135/95) (95/65) 2 power cleans 6... Read More

2 Power cleans + 1 front squat 2 powers + 1 front squat @70% @75% @80% @85%x2 Metcon (Time) Cluster F#*$k! 25 min Time Cap... Read More

Metcon (AMRAP – Rounds) Home WOD Death by burpees EMOM 1 burpees next minute 2 burpees next minute 3 burpees next minute 4 and so... Read More

Isabel (Time) For Time:  30 Snatches, 135# / 95# Metcon (Time) HOME WORKOUT: In case you can’t come 5 rounds 50 Air squats 75 Lunges... Read More