WOD

back squat 70-75% (ACROSS) 6×6 Back Squat @ 70-75% deadlift 3×5 @70% ACROSS Metcon (Time) 2 rounds 12 front squat (95/65) (135/95) 24  wall balls... Read More

Metcon (Weight) EMOM 5 mins 10 push ups 2 squat cleans (135/95) (95/65) Metcon (Time) 2-4-6-8 snatch (95/65) Trash Can Farmers carry (60/35)  

2 Jerks + 1 Front squat Work up to a heavy round 2 Jerks +1 Front Squat Metcon (3 Rounds for reps) 3 rounds Stations... Read More

Metcon (Time) “HateFul 8” 8 Rounds for Time 8 Push-Ups 8  Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans... Read More

Metcon (Time) 2 rounds (RX+…3 Rounds) 200m run 10 Toes 2 Bar 300m run 50 Crunches 400m run 10 toes 2 bar RX+ …If you... Read More

9/13/17 Bench Press 1 heavy rep Work up to one heavy rep Metcon (Time) EMOM 6 mins 2 Dead lift (285/205) (315/225) 25 DUS 25... Read More

2 Squat Cleans + 1 Jerk @70%x1 @75%x1 @80%x1 @85%x2 Back Squats @60% 3X10 @ 60-65% Metcon (Time) 3 rounds 12 Snatch (95/65) 15 Wall... Read More

9-11 (Time) “9-11 Throwdown WOD” 1001m run (2001 Run other half below) 11 Box Jumps (36″/24″) 11 Thrusters (125#/85#) * Deaths at the Pentagon 11... Read More