WOD

3 Rounds for time 400m Run 12 single arm kettlebell thruster 53, 35 20 Toes to Bar

EMOM 10 Power Clean + Front Squat + Hang Clean + 2 Jerks + Front Squat Bench Press week 5 5 @ 65% 5 @... Read More

1. Back Squat week 5. base off 100% of max 5 @ 65% 5 @ 75% 5+ @ 85% 5 pause @ 65% 5 pause... Read More

5 Rounds for Time 10 Front Rack Lunges 30 Double Unders 12 Push Press Men: 115  Women: 80

AMRAP 20 200m Run 15 Air Squats 200m Run 15 Pull ups

1) EMOM 7 3 Power Clean & Push Jerk 2) 7:00 AMRAP- 3-6-9-12-15.. Deadlifts Jerks Toes to Bar men 135  women 95

4 Rounds for Time 800m Run 20 Burpee Pull Ups ********* For those that have not seen the event page we are going to be... Read More

Back Squat.  week 4 5 @ 40% 5 @ 50% 5 @ 60% For Time 10-20-30-20-10 Wall Balls 20, 14 Kettlebell Swings 53, 35

1.  8 Sets. climbing Strict Press + 2 Push Press 2.  AMRAP 10 7 Hang Power Clean and Jerk 135, 95 15 Push Ups 7... Read More

4 Rounds In 3 minutes Row 500m(m)/400m(w) 10 shuttle sprints Max bar muscle ups in remaining time Rest 6 minutes between rounds