WOD

Strict Press 5-5-5-5-5 Push Press 3-3-3-3-3 Double DB Bent Rows 10-10-10-10

The Community Cup is here this week! there will be 3 workouts to get done this week. If you registered for the open and completed... Read More

Amrap 20 200m Run  15 Deadlifts 135/95 200m Run  12 Chest to Bar Pull Ups 200m Run 9 Power Snatches 134/95

Emom 20 1)power clean + STO + front squat + STO 2)burpee pull ups Amrap 40 seconds

For Time  50-40-30-20-10 Strict Press 45/33 Abmat Sit Ups Kettlebell Swings 53/35

Bench Press 5-5-5-5-5 Close Grip Strict Pull Ups 5 x 6-10 reps 

Amrap 15 200m Run 12 DB GTO 50/35 12 DB Thrusters 50/35

RDL 8-8-8 Bulgarian Split Squat 10-10-10 Pause Back Squat 4×5@70% 

Amrap 9 1 Rope Climb 3 Shoulder to Overhead 155/105 Rest 3 minutes  Amrap 9 10 Deadlifts 155/105 10 Toes to Bar

5 Rounds  1 minute each station for max reps.  Row or Bike Cals Sit Ups Push Press 45/33 *Rest 1 minute after each round.