WOD

Strict Press + SDLHP (you will use your strict press bar & Do SDLHP) 5 reps @65% 4 reps @70% 3 reps @80% (2 reps... Read More

Squat Clean (TOUCH N GO) Work up to a heavy 3 squats cleans Metcon (Weight) 6 EMOM 1 clean n jerk (heavy rep) 6 deadlifts... Read More

Metcon (AMRAP – Rounds) AMRAP 12 mins Tire Pulls

60 Seconds of Jump Rope 50-40-30-20-10 Reps of: Lunges Push-Ups Sit-Ups (every time you start a new round you do 60 seconds of jump roping,... Read More

Front Squat to 85% Front Squats 7 reps@ 65% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85% x2 Metcon (Time) 4... Read More

Metcon (Time) 21-15-9 Reps for Time Kettlebell Swings (70/53 lb) Burpees Power Clean (65-80%) Power cleans 3 @ 65% 3@ 75% 3@ 80% (2@85%)2

Metcon (No Measure) 5×10 Pull ups 5×10 Push ups WITCH   (Time) 31 DU’s 31 HSPUS 400 31 DU’s 31 DB LUNGES  (45/25) (60/35) 400 31... Read More

Metcon (Weight) 8 mins to find one heavy rep. Clean N Jerk Metcon (Time)  4 rounds 4 front squats (95/135) (65/95) 8 Push Press (95/135)... Read More