WOD

1) Back Squat  week 5 base off 100% of 1RM 5 @ 65% 5 @ 75% 5+ @ 85% 5 pause @ 65% 5 pause... Read More

5 Rounds 2:30 Minute rounds.  Rest equal time between rounds 200m Run 12 Box Jumps 24, 20 (non games standard) Max Kettlebell Swings with remaining... Read More

For Time 21-15-9 Push Press (135, 95) Pullup 800M Run 9-15-21 Deadlift (135, 95) Pullup    

Deadlift  3×1 @ 80%  2×1 @ 85%   For Time.  Cap 10 minutes 30-20-10 Wall Balls (20, 14) Box Jump (24, 20) V Sit Ups... Read More

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