WOD

Strength: Press 5×1 90% of 1rm WOD: For time: 21-15-9 Hang clean and jerks (115/85/65) Air Squats Pushups

Skill: Muscle Ups (Bar and Ring) WOD: 16 MIN EMOM MIN 1: 2 Muscle Ups or 2 strict pullups with 2 dips MIN 2: 10... Read More

Stregnth: Deadlfits 5×1 90% 1rm WOD: 3 rounds for time: 25 Wallballs 20/14/10 20 Deadlifts 185/105/95 10 Burpee Box Jump Overs 24/20/10

WOD: For time: 2000m Row directly into… 2 Rounds: 50 Double Unders /100 singles 10 Pullups 12 Overhead Squats 115/85/65 14 DB Box Steps 50/35/25... Read More

Strength: Squat Clean 5×2 80% 1rm WOD: 13 min AMRAP 400m Run 10 Clusters 139/95/65 20 AbMat Sit-ups

WOD: 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide... Read More

Strength: Shoulder Press 5×5 work in weight or stay at the same weight WOD: Cash in: 400m Run 10-20-30 reps of Wallballs (20/14/10) Cal Bike... Read More

Skill: HSPU (Spend 10-15 mins going over HSPU and variations). WOD: “Skillz” 10 rounds for time 200m Row 1 Power Snatch 155/125/105 3 HSPU 5... Read More

Strength: Bench Press 5×5 work in weight or stay at the same weight WOD: 12 MIN EMOM MIN 1: 50 Double under or 100 singles... Read More

For time: 21-18-15-12-9-6-3: Thrusters (95/65/45) TTB 200 Meter Run