WOD

Scram: Metcon (Time) 10 hang power cleans 135/95 20 thruster 135/95 30 wall balls 20/14 30 hspus (db strict press) 20 thrusters 135/95 10 hang... Read More

Metcon (Time) 21-15-9 Renegade rows (35/60) Pullups Box jumps Bksqt: Back squat 10 @ 60% 8@70% 6 @ 80% 4@ 85% 2@ 90%  

Snatch 5-1 @65 @75 @80 @85 @90 Snatch Pull (3×5 @75-80%) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# /... Read More

Cln j: Clean and Jerk (Emom  6MIN: 2 reps) 92216 (AMRAP – Reps) 2rounds 1min Clean n jerk (185/135) (rx+205/155) :30 rest 2 min 6... Read More

Power Clean + Jerk 3 power cleans + 1 Jerk @ 70% 3 power cleans +1 Jerk @ 80% 3 power cleans + 1 jerk... Read More

Metcon (Time) 4 rounds 10 CH2Bar 20 Push ups 30 air squats 400m run

Metcon (Time) 100 double unders (200 skiers) 10 power snatches (135/95) 80 DUs 10 Sh2OH 60 DUS 10 OH Squats (heavy kbs swing) 40 DUS... Read More

Front Squat (6×2 (80%) across) Turkish Get Up (one rep mx on both arms) 30 Curtis P’s for time (Time) Curtis P = Hang Squat... Read More