WOD

3 Rounds for Time 12 Front Squat 6 Shoulder to Overhead 12 Lateral Bar Burpee Men: 185  Women: 130  

5 Rounds 400m Run Max Muscle Ups/Chest to Bar Pull Ups/Strict Pull Ups  

KB Single Leg Deadlift 5×3 each leg maintaining strict form   Back Squat 5×3 @ 80%   2×1 @ 85% 2×1 @ 88%  2×1 @ 90%... Read More

1) Every 90 seconds  x  7 2 Power Clean + 2 Push Press + 1 Push Jerk ~remain on the barbell the entire complex. climb... Read More

Teams of 2 for time 9 Burpees 27 Cleans 15 Burpees 21 Cleans 21 Burpees 15 Cleans 27 Burpees 9 Cleans * burpees will be... Read More

Push Press 5×5 @ 60%   AMRAP 6 10 Wall Balls 20 Double Unders    

EMOM 20 1 Power Snatch ~50% 1RM 2 Overhead Squat 3 Chest to Bar Pull Ups *scale all movements to a level that fits your... Read More

1) Hang Clean & Jerk 5×2 @ 60%   3×1 @ 70%   2) Front Squat 5×2 @ 70% ~10 glute bridges & 10 V ups... Read More

Clean Grip Deadlift 5×2 @ 60%  3×2 @ 65% ~10 hollow rocks between sets   2 Mile Run  

This will be a deload week with the Open season coming to a close. we have all worked very hard and now you should take... Read More