WOD

AMRAP 20 2 Ground to Overhead 225, 155 20 Walking Lunges 8 Knees to Elbow 8 Handstand Push Ups 8 Pull Ups

Open Wod 17.1 For time: 10 Dumbbell Snatches (50, 35) 15 Burpee Box Jump Overs (24, 20) 20 Dumbbell Snatches 15 Burpee Box Jump Overs 30 Dumbbell... Read More

EMOM 20 odd minutes goat 1 even minutes goat 2

15 minute Up Ladder 3-6-9-12… Thrusters 95, 65 Toes to Bar Power Snatch 95, 65 Pull Ups

1) Split Jerk 3-2-2-1-1 2) Emom 10 -both in same minute 20 double unders 3 jerks at 65% of max jerk on day

Nutrition Challenge Baseline REtest 1) 10 Rep max Power Clean 2) In 10 minutes 750m Row 50 Wall Balls AMRAP Burpees over Rower

The Challenge is closing in on us and will officially be over after next Tuesday.  Great job to everyone that has stuck by things all... Read More

EMOM 30. alternate each minute. 1) 3 Deadlifts @ 80% 2) 6-8 Ring Dips 3) 8-10 Strict Pull Ups

power clean 3×2@80%, 2×2@85%, 3×1@90%,  3×1 open

6 Rounds not for time 5 Bench Press 10 Toes to Bar 12 Chest to Bar Pull Ups