WOD

Clean and Jerk (work up to one heavy rep) Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 6 bar jump overs 6 V- ups... Read More

Metcon (Time) 800m run 50 air squats 600m run 50 air squats 400m 20 pull ups 200m run 20 pull ups

Snatch + OH Squat 3 Snatch + 3 OH Squats @65% @70% @75% @80%x2 Black N Blue (Time) 5 Rounds for Time 10 Power Cleans... Read More

Push Press + Deadlift (With the same bar) Push Press + deadlift 5 (65%)+10 4 (75%)+10 3+(80%)10 2 (85)+5 1 (90%)+5 Metcon (Time) EMOM 8... Read More

2 Squat Cleans + 1 Jerk @70%x1 @75%x1 @80%x1 @85%x2 Metcon (Time) 5 min Time CAP15-12-9(RX) Thrusters (75/45) Pull ups 12-9-6 (Scaled) Thrusters (65/35) SDLHP... Read More

LOLA

Push Press 5@65% 4@75% 3@80% 2@90% Metcon (Time) EMOM 6 Mins Even: 10 HSPUS ODD: 10 DB lunges (60/35) Straight into 5-1 BMUPS Sumo deadlift... Read More

Back Squat Back squat @ 80-85% ACROSS 5×2 Metcon (No Measure) 5 rounds 10 push ups 10 strict pullups Metcon (Time) 400m run 20 sh2oh... Read More