WOD

For Time 10 Calorie Row 20 Burpees 10 Calorie Row 15 Burpees 10 Calorie Row 10 Burpees   Rest 7 Minutes   3 Rounds For... Read More

1) Build to Max in 12 minutes Clean + Hang Clean + Jerk   2) Clean & Jerk 3×1 @ 85%  3×1 @ 95%  *base... Read More

Bench Press 3-3-2-2-2   For Time 21-15-9 Kettlebell Swing  70, 53 Toes to Bar  

For Time 1 Mile Run 15 Power Cleans (185, 130) 1 Mile Run 50 Wall Balls (20, 14)  

Deadlift 2-2-2-2-1-1   Sprints 2x400m 1x200m 2x4oom rest 2 minutes between all sets  

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North... Read More

For Time 1,000m Row 30 Reverse Front Rack Lunges Alternating Legs 15 Power Clean + 2 Push Press 800m Run Men 115  Women 80  ... Read More

Snatch 1×3@60%, 1×2@65%, 1×1@70, 75, 80, 83, 85, 88,  2×1@75%   Clean 1×3@60%, 1×2@65%, 1×1@70, 75, 80, 83, 85, 88,  2×1@75%  

4 Rounds Not for Time Hold top of Pull Up – 10 seconds Pull Ups – max reps Hold top of Ring Dip – 20... Read More

Kang Squat 3×5 light weight   Back Squat.  week 3 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause... Read More