WOD

Snatch (Working on Popping those hips ) 1 hang Snatch + 3 Power Snatch @65% @75% @ 80-85% x3 Metcon (Weight) 8 minute time cap... Read More

Metcon (Time) EMOM 4 mins 10 Box Jumps (20/24) 10 Goblet Squats (70/35) Then Go Directly into 3-2-1 Clean N Jerks (225/135) (185/115) 15 HSPUS... Read More

Front Squat to 85% Front Squats 7 reps@ 65% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85% x2 Black N Blue... Read More

Strict Press Strict Press 2-2-2-2 Across (80%-85%) 4×2 Metcon (Time) 6-1 Thrusters  (65/95) (135/95) Pull ups 30 bar jump overs 1-6 Thrusters (65/95) (135/95) Pull... Read More

10 rounds 200m run 10 Wallballs (20/14) (30/24) *If you do RX+, you must finish under the 16:30 time cap

Bench Press 3xMax out (3 Rounds for reps) 3 rounds max Bench Press RX (95/65) (135/95) Metcon (AMRAP – Reps) EMOM 10 mins Even: max... Read More

12 Days of Christmas (Time) 1. Man Maker (60/35) 2. Clean N Jerks (95/65) (135/95) 3. Toe2Bars 4 HSPUS 5. Clusters (95/65) (135/95) 6. Box... Read More

Back squat (6×4) @75% Back squat (6×4) @75% Metcon (Time) 3 rounds 15 weighted step ups (60/35) 10 KBS(70/45)