WOD

Bench Press: work up to a heavy 2 reps 8 rounds 2 power cleans (185/135) 6 deadlifts (185/135) 10 bar jump overs

Chipper 50 DU’S 40 db snatches (35/60) 30 box jump overs 20 Snatches (65/95) 10 toe 2 bars

Grace

Backsquat to 90% 2 backsquats @ 75% 1@ 90% 2@75 1@90% 2 @75% Emom: Metcon (AMRAP – Reps) Emom 10 mins Odd: rx 12 or... Read More

Pp: Push Press + Power Clean (2 PUSH PRESS + 1 POWER CLEAN) @65% @70% @75% @80% @85% @90% Metcon (Time) 5-1 Deadlift (315/225) Manmakers... Read More

Every:30 secs for 2mins 1 clean N Jerk (225/135) Rest 2 min 21 thrusters (95/65) Rest 1 min 15 thrusters Rest 1 min 9 thrusters... Read More

Metcon (Time) 6x200m run rest :30 Seconds 50 TRUE PUSH UPS!!! 50 airs squats 50 HSPUS 6x200m run rest :30 secs

1 jerk + 1 split Jerk @65 @70 @80 (@85)x3 Metcon (Time) Sprint 30 wall balls 20 kbs (45/70) 10 cleans (135/95) Rest 2 mins... Read More