WOD

1) Back Squat 3×5 @ 75% + 0-10# 2) Narrow stance back squat 10-10-10 3) Choose one of the following – Cannot repeat from previous... Read More

4 Rounds NFT. alternate sets. 12 Wide grip pull ups 12 Single Arm DB press each arm 35 Russian Swings – heavy Choose one of... Read More

1) Back Squat 3×6 @70% + 0-10lbs 2) DB Backward Lunge 3×12 each leg 3) side plank 4×30 second hold each side

Partner Wod AMRAP 20 7 Chest to Bar Pull Ups 8 Shoulder to Overhead 105, 75 12 Deadlifts 105, 75 200m Run

Build to 3 RM Clean and Jerk For Time Bike  75/55 cals 400m Run 30 Burpees

1) 3 Rounds for Time. cap 10 minutes 20 Toes to Bar 15 Ring Dips 30 Push Ups 2) Back Squat 3×5@ 75%

AMRAP 18 12 Ground to Overhead 135, 95 8 Strict Pull Ups 400m Run

For time 50-40-30-20-10 Wall Balls 20, 14 AbmatSit ups

1) 12 minutes to build to max Power Clean + 5 Push Press 2) Back Squat 3×6@70%

3 Rounds for Time 800m run 20 Power snatches 105, 75 30 Pull ups