WOD

AMRAP 20 5 Hang Clean  (135, 95) 5 Strict Handstand Push Up 5 Strict Pull Ups 200m Run

3 x 1 mile run rest 5 minutes between efforts

3:00 minutes 400m Run max pull ups rest 3 3 minutes 400m Run max power clean and jerk 135, 95 rest 3 3 minutes 400m... Read More

AMRAP 5 10 Hang Power Snatch 75, 55 10 lunges -bar in back rack rest 5 AMRAP 5 10 Box Jumps 24, 20 10 Push... Read More

1. Push Press 3-3-3 2. For Time (cap 12) 9-7-5 Strict Handstand Push Up Power Clean (225, 155) Muscle Up

Bench Press week 7 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause @ 75% Score each A. Row... Read More

Back Squat week 7 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause @ 75% 4 Alternating sets 7/each... Read More

Just a reminder that our Throwdown is July 30th so it’s coming up fast!  Hope to see all of you that can make it out... Read More

For Time 10 Deadlifts 225, 155 50 Pull Ups 10 Deadlifts 50 Push Ups 10 Deadlifts 50 Sit Ups 10 Deadlifts 50 Squats

EMOM 10 Power Snatch + OHS + Hang Snatch Bench Press wk 6 3@70% 3@80% 3+@90% 3 pause@70% 3 pause@70%