WOD

1) Build to max bench press 2) Build to max back squat these numbers will be needed for upcoming strength cycle work so make sure... Read More

“Nate” AMRAP 20 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings 70, 53

AMRAP 5. Rest 5. AMRAP 5 5 Power Clean 205, 143 4 Shoulder to Overhead 8 Toes to Bar

1) Front Squat + Push Press 3-3-3 2) 4 Rounds for Time 30 walking lunges 400m Run

For Time.    Teams of 2 800m Run with med ball ‘Karen’ 150 Wall Balls 20, 14 800m Run with med ball *both partners run together.  ... Read More

1) EMOM 10 2 Snatches 2) AMRAP 6 6 Burpees 20 Double Unders New weightlifting shoes John?

3 Rounds for Time 800m Run 30 Pull Ups 40 Push ups

1) Kang Squat *moderate weight. position oriented 5-5-5 2) Back Squat 5-10-5 3) Pendlay Row 5-5-5-5

1) EMOM 10 3 Push Jerks 2) 3 Rounds for Time (cap 8 min) 300m Row 20 Kettlebell Swings 53,35 12 Lateral Burpees over the... Read More

5 Rounds for Time 400m Run 14 Alternating Dumbbell Snatch (one arm full snatch) 50, 35 30 Sit Ups That’s a lot of stuff….