WOD

Strength: Thruster build to heavy set of 3 Conditioning:  3 Rounds:10 Thrusters (115/85/65)20 Deadlifts (115/85/65)50 Double Unders

“Point Break” AMRAP 15:  5 Strict Pull-ups 10 Dumbbell Hang Clean and Jerks (50/35/25) total. Switch every 5 reps  15 AbMat Sit-ups Cashout: TABATA coaches... Read More

Strength: Build to a clean Heavy Complex:1 Power Clean1 Hang Squat Clean1 Squat Clean Conditioning 3 Rounds for time: 400 Meter Run7 Power Cleans7 Hang Squat... Read More

Strength: Bench Press work to a heavy set of 5 for the day  Conditioning: for time: 21-15-9-6-3  HRPU  TTB  Overhead walking plate lunges total not per leg... Read More

Conditioning:3 Rounds for time: 50 Air Squats400 Meter Run30/24/18 Calorie Row200m farmers carry run with 2 DB’S (50/35/25)

Strength: Deadlifts Build to a heavy set of 5  Conditioning: AMRAP 12:10 Strict Presses (95/65/55)25 Double Unders10 Strict Pull-ups25 Double Unders

Conditioning: On the 4:00 x 5 Rounds:9 Burpee Box Jump Overs (24/20/16)15 Dumbbell Front Squats (50’s/35/25s)15/12/10 Calorie Assault Bike CompWod: Redo/Makeup 20.5

For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min.

Strength- 3 sets of 6 back squats either build in weight or stay the same weight (athletes choice)  Conditioning: 20 mins to complete 5 rounds... Read More

Strength: Build to a heavy strict press Conditioning: 5 Rounds: 200 Meter Run12/9/6 Calorie Assault Bike9 Strict Presses (95/65/55lbs)