WOD

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

2 Rounds for Time 15 Power Cleans – 60% of 1RM clean & Jerk 15 Shoulder to Overhead 15 Front Squats 15 Deadlifts   One... Read More

For Time Row 2k 50 Wall Balls 40 Pull Ups 30 Burpees   Lots of fun and great times this past weekend on our group... Read More