WOD

Bench Press 5×3 @ 85%   2 Rounds AMRAP 4; rest 5 minutes between rounds 3 Pull Up 2 Chest to Bar Pull Up 1... Read More

Back Squat & Strict Press week 4 deload. Use 90% of 1RM for all sets   5 @ 40% 5 @ 50% 5 @ 60%... Read More

For Time 1 Mile Run 15 Power Clean & Jerks (185, 130) 1 Mile Run  

“Nasty Girls” 3 Rounds for Time 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135, 95)  

AMRAP 20 200m Run 20 Pull Ups 200m Run 20 Push Press 200m Run 20 Power Cleans 200m Run 20 Push Ups   Men 95 ... Read More

Deadlift 5×2 80% 3×1 85% 2×1 90% 1×1 95%   Strict Press week 3 cycle 5 @ 75% 3 @ 85% 1+ @ 95% 3... Read More

1) Overhead Squat 2 Rep Max   2) 12 Minute Up Ladder. 1 Hang Snatch 115, 80 1 Muscle Up  

1) Push Jerk 3-3-2-2   2) 3 Rounds for Time 200m Run with 45/35 plate in front hold 10 Alternating DB Power Snatch   50, 35... Read More

Back Squat week 3.  use 90% 1rm. 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause @ 75%  ... Read More

3 Rounds for Time 800m Run 30 Burpees