WOD

1) strict press 5-5-5 2) 2 rounds for time 800m run 40 Push ups

1. Front Squat 10 rep max 2. 4×8. move immediately to next. rest between sets DB bent rows DB Bench Press

1. Push Press 3×8 2. Rounds. score each round individually for time.  cap 3 minutes.  rest 6 minutes from the time cap. Row 500m/400m 25... Read More

4 Rounds for Time 400m Run 20 KB Swings 53, 35 12 KB Thrusters 20 KB front rack walking lunges

“Hope” Three rounds of: 1:00 Burpees 1:00 Power snatch, 75/55 lb. 1:00 Box jump, 24″/20″ box 1:00 Thruster, 75/55 lb. 1:00 Pull-ups, C2B rest 1:00... Read More

For Time 1 Mile Run 50 Wall Balls 20, 14 800m Run 40 Wall Balls 400m Run 30 Wall Balls

1. Back Squat 3×7 @ 80% 2. 5 Alternating Sets 10 Weighted Sit Ups 10 Weighted Pull Ups Want to thank everyone that was involved... Read More

EMOM 10 Power Snatch + OHS  – 2 sets AMRAP 10 3 Man Makers 50, 35 20 Double Unders

AMRAP 5 Row for calories rest 1 AMRAP 5 10 kettlebell front rack lunge steps  53, 35 10 kettlebell swings rest 1 AMRAP 5 Bike... Read More

Build to heavy single. 12 minutes. Power Clean & Push Jerk “DT” 5 Rounds for Time 12 Deadlift 9 Hang Power Clean 6 Push Jerk... Read More