WOD

EMOM 30 minute 1: 2-4 muscle ups minute 2: 10-30 double unders minute 3: 2-6 handstand push ups *focus on form and timing so adjust... Read More

7 Rounds.   rest ~90 seconds between rounds 400m Row 200m Run

1) Build to a heavy 3 rep snatch balance for day 2) AMRAP 12 8 Knees to Elbow 3 Power Snatches 155, 105 8 Pull... Read More

Back Squat 3×6 + 0-10# from last week weighted walking lunges 3×20 steps DB row 5×10 each arm

For Time 1 mile run 5 rounds of 5 Pull Ups 10 Push Ups 15 Sit Ups 800m run 4 rounds of 5 Pull Ups... Read More

1) deadlift  3×5.  build to a heavy set and maintain for all 3 sets 2) back squat 3×4@80% + 0-10#

Bench Press 3×3@85% Bench Press 2 sets max reps at 70% strict pull ups.  60 reps; break into as few sets as possible

10 Rounds for Time 5 Push Press 125, 85 6 Front Squats 125, 85 7 Box Jump Overs 24, 20 ~5 burpees OTM.  *start Wod... Read More

1) Split Squat 3×20 each leg 2) AMRAP 10 30 Double Unders 10 DB ground to shoulder 50, 35.  alt each rep 10 Chest to... Read More

1) 2 Minutes to build to max: (Power Clean + Push Press) x 3 2) Back Squat 3×6 + 0-10# from last weight at this... Read More