WOD

I’m So Sore! Back Squat Nice N Easy 4×12 @ 65-75% ACROSS Metcon (AMRAP – Reps) EMOM: 6mins 5 Deadlifts (315/225) 15 bar jump over... Read More

Deadlift Run Turk: Turkish get ups 4×6 (3reps per arm) Across @65-70% Rds: Metcon (Time) 5 rounds 20 v-ups (mod: situps) 25 hand release push... Read More

Hang Clean Practice Hang Power Cleans (Work on Hook Grip and Hip pop & quick Elbows ) Work up to 5 heavy Power Cleans Metcon... Read More

Front Squats 6 @ 65% 5@75% 4%80% 3@ 85% 2@90% 1@95% clnrn: Metcon (Time) 800m run 10 power cleans (225/155) 600m run 15 power cleans... Read More

15 min amrap 50 Double Unders 15 wallballs 10 push ups 5 ch2bars      

Snatch in 3’s 3@ 65-% 3 @ 70% 3@80% x2 3@85%x2 Metcon (Weight) EMOM 8mins Even: 5 clean n jerks (95/135) Odd: 12 bx jumps... Read More

Squat cleans + deadlift  1@65% 1@70% 1@75% 1@85% (1@90%)x3 Dbwk: Db work +400m run (Time) 3 rounds of: 1 db power clean (35/60) 2 db... Read More

Strict press Strict Press (1 Rep Max) Metcon (Time) 25-15-25 Goblet squats (70/35) Kb swings Rest 1min 10 hang cleans (95/135) 10 thruster 10 hang cleans... Read More