WOD

10 Rounds for Time 7 Burpees 8 DB Ground to Overhead 50, 35 9 Knees to Elbow

1) 12 minutes to build to max BTN jerk + 2 OHS 2)  3 Rounds AMRAP 3 bike cals. rest 3

1) Strict Press 4×5@65% 2) Back Squat 3×5@75% 3) Skater Squats 4×15 each leg

Partner wod AMRAP 13- alternate full rounds 3 Power Cleans 135, 95 6 Push Ups 9 Squats Then 6 minutes to build to max clean... Read More

Bench Press 3×3@85% Bench Press 8-10 Half kneeling upside down contralateral KB press  4×12 each arm

6 Rounds.  rest between rounds (2-3 minutes) Run 520m

1) Build to max for the day 3 Front Squats + 2 Jerks 2) Clean 3×3 @ 75% 3) 40 Strict toes to bar

1) Deadlift 3×3 @ 80% 2) AMRAP 12 5 Handstand Push Ups 10 Pull Ups – gymnastic kip or strict only; no butterfly allowed 30... Read More

Snatch pull 5×5 @ 100-110 Snatch 3×3 @ 75% Skater Squats 2×15 each leg

Partner WOD 2 Rounds for Time 50 Thrusters 95, 65 60 Calories 520m Run together 50 Chest to Bar Pull Ups 60 Calories 520m Run... Read More