WOD

12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk WOD 3 Rounds for time: 10 Deadlifts... Read More

Power clean + Push jerk Max WOD AMRAP 8 min: 15 Back Squats 135/95# 12 T2B 9 Push Jerks 135/95#  

15 min to work up to 1RM Front squat WOD 3 Rounds for time: 20 Kettlebell swings (55/35) 250m Row (all out) 30 Wall ball... Read More

Squat Therapy WOD 3 rounds for time: 15 HSPUs 25 Pullups 75 Double-unders  

15 minutes to establish a 1RM 2 Position Hang Snatch (hang at the top of the knees, high hang). WOD 3 rounds: 25 Burpees Run... Read More

15 minute to work up to 1 RM Snatch WOD “(Plus Sized) Helen” 3 rounds for time of: 400m Run 21 KB Swings 32/24kg 12... Read More

Power Clean + Push Jerk 5×2 WOD 7 Rounds for total reps: 30 seconds max Box jumps 30 seconds mas Power snatch 115/75 -Rest 1... Read More

Open Skill WOD: For time Row 1000m 100 Double unders

Front squat 2×5, 2×3, WOD: 100 Burpees for time. *Every two minutes (beginning at 0:00): 7 Slam balls

Tabata Hollow Rock WOD: 5 rounds for total reps of: 1 min. ME Weighted Step-ups 95/65# (alternating) on 20″ box 30 seconds Rest 1 min.... Read More